Nutrition Month 2009:
How To Not Eat Mercury

Fish has gotten a bad rap lately. Reports of mercury / PCB contamination have scared some people from eating it altogether. The fact is, people who eat a fish-heavy diet live longer. That’s because fish is a lean protein source - exceptionally low in saturated fat, thus cutting the risk of cardiovascular disease, the No. 1 killer in the U.S. Many varieties provide ultra-heart-healthy omega-3 fats, EPA and DHA. To get in your heart-healthy fish and avoid an excess of contaminants, follow this four-pronged approach:

1. Choose seafood high in omega-3 and low in mercury most often: canned or wild salmon, sardines, canned tuna (light), herring, sardines.

2. Choose seafood lower in omega-3s but low in calories and saturated fat often: shellfish, tilapia, freshwater catfish, sole.

3. Choose fish higher on the contaminant scale less often: mahi-mahi, orange roughy, sea bass, canned tuna (white albacore), red snapper, freshwater trout, halibut, grouper.

4. Omit fish that’s high in mercury: king mackerel, swordfish, shark, tilefish, marlin.

Don’t miss out on the health benefits of eating fish. Simply choose wisely, vary your fish intake, eat it often baked or broiled (not fried), and your heart will thank you!