The story on fish

Q: Why eat fish?

A: It’s a good, low-fat source of protein. There’s also strong evidence that a diet rich in seafood helps prevent heart disease, in part because of high levels of omega-3 fatty acids.

Q: Which fish are especially high in omega-3 fatty acids?

A: Oily seafood such as salmon, herring, mackerel, sardines, sablefish, trout and anchovies, among others.

Q: Who shouldn’t eat what?

A: Women who are or might become pregnant and children younger than 12 shouldn’t eat fish that have high levels of mercury because mercury can cause developmental problems. Mercury accumulates most readily in large, predatory fish. The FDA advises women and children to avoid these four: swordfish, shark, tilefish and king mackerel.

Q: What about everyone else?

A: Because their brains are already finished growing, men, women who aren’t going to have children and kids older than 12 aren’t at risk from the low levels of mercury in those four fish. And there’s good evidence that eating all sorts of fish can lower the risk of heart disease.

Q: Is it really fish that’s so healthy?

A: It’s definitely important for infant cognitive and visual development. But in adults it’s also possible that people who eat a lot of fish could be eating less red meat and saturated fat, as well as more fruits and vegetables. They also may be exercising more. But for now, it looks as if fish is an especially healthy addition to the diet.

Q: What about fish oil pills?

A: Fish oil pills are rich in omega-3s. However, they don’t provide the other benefits, such as a meal of lean protein that’s low in saturated fats.

Q: What about environmental concerns?

A: Neither report addressed environmental concerns. Many fish populations are seriously overfished, while others are still healthy. For those who want to choose fish that’s good for them and good for the environment, a list is available at www.oceansalive.org.

USA Today