Diet and Fish

From New England baked clams, to Pacific Northwest salmon cooked on cedar planks, to Southern pan-fried catfish, to Minnesotan walleyed pike, fish play a starring role in American cuisine and have for generations. But despite the abundance of fish species -- with four times as many as there are species of mammals -- Americans do not eat as much fish as the 2010 Dietary Guidelines for Americans recommend.

Health Benefits

Not only does fish provide lots of lean protein, it also contains healthful omega-3 fatty acids. According to the Harvard Medical School "HEALTHbeat," omega-3 acids, in three forms, help your heart maintain a constant beat, ease inflammation throughout your body, help prevent blood clots from forming and reduce fatty triglycerides in your blood.

Dangers of Eating Fish

For those with certain forms of heart disease, such as severe angina or disturbed heart rhythms, omega-3 in oily fish and fish oil can cause serious heart problems. For those people, certain cells take over from already damaged cells, and when omega-3 minimizes the functioning of the healthy cells to reduce irregular rhythms, there aren't other cells to compensate.

Unfortunately, some fish are unhealthy to eat. Antibiotics, pesticides and chemicals used in farming fish may have unintended negative effects for people, according to MayoClinic.com. Large fish -- such as tuna, shark, halibut and swordfish -- that eat other fish ingest toxins found in smaller fish. Because these larger fish live for many years, the toxins build up in their bodies. The dangers of mercury, dioxins and PCBs have led to warnings from the Food and Drug Administration about avoiding consumption of these fish altogether if you are pregnant, breast feeding or a child under 12. You should also avoid these fish if you are limiting your consumption of fish to once a month.

How Much to Eat

The Dietary Guidelines for Americans reported that the average amount of seafood Americans eat is 3 ½ oz. per week. The guidelines recommend that most adults increase that amount to 8 oz. per week for freshwater fish and shellfish. Moreover, the guidelines recommend that pregnant women eat up to 12 oz. per week of fish that are lower in mercury for the benefits that omega-3 provide during fetal growth and development.

Cooking

Add more fish to your diet by taking advantage of the versatile cooking methods available for fish. Bake filets in the oven for 10 to 15 minutes, either breaded or plain with lemon slices and herbs. Grill or barbecue filets, steaks or kabobs with scallops or shrimp. Poach salmon or halibut filets on the stovetop for 10 minutes or in the microwave for two minutes on each side. Pan-fry filets and steaks for five minutes on each side. Add fish soup to your cooking repertoire with clam chowder, salmon and corn chowder or French bouillabaisse with a medley of seafood.