Better Health?—Go Fish!
1/9/06

To eat fish or not to eat fish—that is the question. On one hand, the American Heart Association recommends eating fish for the “good oils” (omega-3 fatty acids) that can help you reduce the odds of becoming depressed, beat heart disease, or ease the pain of arthritis.

On the other hand, there’s the concern over ingesting mercury contained in fish. The danger is that too much mercury appears to interfere with brain function long term—and we are still learning more about the risks for specific groups of people, including children. Right now pregnant women are advised to stay away from eating certain kinds of fish—namely those that can grow large, because they’re in the water longer and thereby absorb more mercury.

Based on a special report from the University of California at Berkeley, information from the Environmental Protection Agency, and several safe-seafood advocacy groups, here is the list of fish recommended for good health, in alphabetical order:

Anchovies, herring, and mackerel are highest in omega-3 fatty acids. Smaller fish, such as sardines, herring, and anchovies are lower in mercury, as well as nearly all wild and canned salmon.

For more information on mercury, visit GotMercury.org. It has a calculator that can help you determine your risk for mercury exposure, depending on how much and what type of fish you eat per week.