Fish are an excellent source of lean protein and omega-3 fatty acids, which can help boost heart health. The American Dietetic Association recommends at least two servings of fish per week, but the Food and Drug Administration (FDA) advises curbing fish consumption at 12 oz. per week, due to mercury content. Although all fish contain some traces of mercury, some varieties contain mercury in higher concentrations.
Salmon
Considered a low-mercury fish, salmon is best known as a fatty fish due to the high level of heart-healthy omega-3 fatty acids it contains. Omega-3 fatty acids can help bolster cardiovascular health by decreasing high blood pressure and triglyceride levels. To maintain the healthiness of the salmon you prepare, be sure to bake or grill it rather than fry it.
Tuna
Tuna is also a low-mercury fish, but some forms are healthier than others. Canned light tuna has lower mercury content than canned albacore tuna or tuna steak. The FDA recommends eating no more than 6 oz. of either canned albacore tuna or tuna steak per week. If you happen to go overboard in your albacore or tuna steak consumption during a given week, just limit how much fish you eat for the next one to two weeks.
Sardines
These little fish are low in mercury and also high in calcium, omega-3s, iron, magnesium, potassium and B vitamins. Some people may be turned off by canned fish, but the health benefits of sardines might encourage you to try them. Different varieties of sardines are available, either boneless and skinless, smoked, packed in tomato sauce or in mustard.
Fish to Avoid
The FDA recommends avoiding the consumption of shark, swordfish, king mackerel and tilefish due to high levels of mercury. Mercury may be especially dangerous to nervous system development in children, both born and unborn, so it's very important that children, pregnant or nursing women and women of child-bearing age who may become pregnant avoid high-mercury fish.
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