Seafood is low in saturated fat and is an important dietary source of protein, vitamins, and nutrients, including omega-3 fatty acids, which have a number of cardiovascular benefits. The American Heart Association recommends eating fish twice a week. Some varieties of fish contain high levels of contaminants and must be consumed in moderation or not at all, especially by pregnant women and young children. Becoming familiar with a fish nutritional guide can help you identify the healthiest varieties.
General Health Benefits
According to the Washington State Department of Health, fish is a "good quality protein," low in fat and rich in vitamins and minerals including riboflavin (vitamin B2), which helps metabolize amino acids, and vitamin D, which aids calcium absorption and can help prevent osteoporosis. Fish is also an excellent source of iron, zinc, potassium , iodine, magnesium, calcium and phosphorus. Fish is a particularly good dietary option for diabetics as its high protein content helps regulate blood sugar. It can also help diabetics with weight loss as most fish is low in fat and calories.
Omega-3 Fatty Acids
Fish, particularly fatty fish, are rich in omega-3 fatty acids. Fish with a high omega-3 content include salmon, tuna, trout, sardines, sea bass, oysters, crab, perch, shrimp and cod. Omega-3 fatty acids promote heart health by decreasing the risk of arrhythmias (abnormal heartbeats), decreasing triglyceride levels, slowing the growth rate of atherosclerotic (artery hardening) plaque, and lowering blood pressure.
Contaminants
Although fish is an important component of a healthy diet, caution must be exercised with certain varieties because of high levels of environmental contaminants such as mercury, PCBs and dioxins. Older, larger predatory fish tend to have higher levels of these toxins. Children and women of childbearing age must be particularly cautious about limiting their consumption of fish with high contaminant levels.
Likely contaminated species include albacore tuna, sea bass, croaker, halibut, lobster, mahi mahi, and red snapper, which are safe to eat once weekly. Fish that should be avoided because of high mercury content include king mackerel, marlin, shark, swordfish, tilefish and tuna steak.
Recommended Fish Consumption
Fish with low contaminant levels that are safe to eat two to three times a week include anchovies, butterfish, catfish, clams, cod, crab, crayfish, flounder, herring, mackerel, oysters, pollock, salmon, sardines, scallops, shrimp, squid, trout and canned light tuna.
Preparation
Exposure to environmental toxins can be minimized by eating a variety of fish and removing skin and surface fat from fish before cooking. For a heart-healthy diet, fish should be baked or grilled rather than fried, and seasoned with low-sodium, low-fat seasonings.
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