Got Fish?

Just like other nutritional Catch-22s, fish and diets have had a tumultuous past. Healthy for your heart, bad because of high mercury levels. So what’s a dieter to do?

It’s true that fish can provide the omega-3-fatty-acids your body craves. Populations who really need omega 3’s include patients with coronary heart disease or low triglyceride count. Eat fish sources at least two times per week to reap the benefits for your heart.

Why are omega-3’s so great for your heart? There are several documented evidence demonstrating the power of fish for your heart. First, arrhythmias, or irregular heart patterns that can lead to cardiac arrest, were reduced in patients who had a higher omega-3 consumption. Next, they decreased triglyceride and atherosclerotic plaque levels. Additionally, omega-3 intake has been linked to lower blood pressure.

But it turns out there’s a catch to this wonder food: in our current environment, it’s highly unlikely to find fish that aren’t affected by mercury. Mercury poisoning can be so serious, it actually negates the benefits of omega-3’s: in other words, better safe than sorry, say some experts. The FDA recommends that pregnant women, women who may become pregnant, and children should avoid a lot of fish consumption, but allow hearty servings for all others – 14 ounces of average-level mercury fish or 7 ounces of high-level fish.

Now, there are brands that make their own omega-3-rich, low-mercury fish. One brand to try is Krill Oil and Cod Liver, which uses an independent lab to verify that their fish are safe to consume! Another strategy is to simply get to know the fish you want to eat. The fish that are highest in mercury are sharks, swordfish, and king mackerel.

Fish that have average levels of mercury include red snapper, tuna, and orange roughy. Fish with the lowest levels (these fish are okay for consumption by pregnant women up to 12 ounces per week) include canned tuna (light), shrimp, Pollock, salmon, cod, catfish, flounder, crabs, and scallops.