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Tag: fish

Choosing Low-Mercury Fish

HEALTHY EATING

Fish are a healthy choice of protein. They are low-calorie and contain fats that can boost heart health.

However, fish also contain mercury. Some fish contain high amounts, but others contain very low amounts. Fish absorb mercury from the environment. But they also get it from manufacturing, coal burning and other things.

The type of mercury found in fish is called methylmercury. Too much methylmercury can damage a person’s brain and nervous system. This is even more dangerous for a developing fetus and for young children.

Is fish safe to eat?

Fish is safe and healthy to eat if you choose the right kind of fish and the right amounts. A serving size of fish is four ounces. This is about the size of the palm of your hand. Adults should eat at least two “palm-size” portions each week.

Children should eat less than this amount. Ask your child’s pediatrician about the recommended amount for their age.

Pregnant and breastfeeding women should avoid high-mercury fish. They can eat up to 3 palm-sized servings of low-mercury fish each week.

Low-mercury fish types

There are many types of fish that are low in mercury. They include the following:

* Anchovies

* Cod

* Flounder

* Haddock

* Herring

* Oyster

* Perch, freshwater and ocean

* Pickerel

* Pollock

* Salmon

* Sardines

* Scallops

* Shrimp

* Sole

* Tilapia

* Tuna, canned light (limit albacore to 1 serving/week)

* Whitefish

High mercury fish to avoid

The following types of fish are high in mercury. People should not eat these types of fish.

* King mackerel

* Marlin

* Orange roughy

* Shark

* Swordfish

* Tilefish (Gulf of Mexico)

* Tuna, bigeye

Local fishing

If you like to eat fish caught from local waters, check fish advisories first. Then, eat only one palm-size serving and don’t eat other fish that week.

Fish advisories can be found on the Environmental Protection Agency (EPA) website. Go tofishadvisoryonline.epa.gov.

Sources: U.S. Environmental Protection Agency, U.S. Food and Drug Administration

© American Institute for Preventive Medicine

January 23, 2026
Mediterranean Diet: Should You Try It?

HEALTHY EATING

You may have heard about the Mediterranean diet and how some people believe it can make you healthy. But, what is this diet, and is it right for you?

The Mediterranean diet isn’t a special diet plan or product. Instead, it describes the typical diet of people who live near the Mediterranean Sea. In this region, many people eat a diet that focuses on:

* Plenty of vegetables and fruits

* Moderate amounts of dairy, fish and poultry

* Whole-grain bread and cereals

* Beans and lentils

* Nuts and seeds

* Olive oil

* Wine (low to moderate amounts)

* Very little red meat and sugary desserts

* Fresh, mostly unprocessed foods

When followed properly, the Mediterranean diet is similar to the diet recommended by the American Heart Association (AHA). But, the Mediterranean diet tends to be higher in fat than the AHA recommendations. The AHA believes that this higher amount of fat may be leading to obesity in Mediterranean countries.

Fat’s not all bad

The AHA says that the type of fat in the Mediterranean diet is healthier than the typical American diet. This is because the American diet often includes eating too much saturated fat, particularly from red meat. The Mediterranean diet uses healthier unsaturated fats from olive oil and fish. These unsaturated fats are better for the heart because they don’t raise unhealthy blood cholesterol levels.

But, this doesn’t mean you should eat high amounts of any kind of fat. The AHA still recommends that even the healthy unsaturated fats should be eaten in moderate amounts. Saturated fat should be limited to six percent of a person’s total calories each day. Saturated fat is found in meat and dairy products, as well as coconut oil.

Fat has nine calories per gram, which means it packs more calories than carbs and protein. So, consuming too much of it could still lead to unwanted weight gain – even if it’s the healthy kind of fat.

Are Mediterranean people healthier?

This begs the question: does the Mediterranean diet make you healthier? Mediterranean countries have lower rates of heart disease than the U.S. But, this may not be due to diet alone. Their exercise habits and other factors could also play a role.

What’s the verdict on this diet?

The bottom line: No large studies have shown that the Mediterranean diet is a magic fix for better health. But, it’s a good idea to eat more vegetables, fruits, and whole grains and less red meat. Always ask a doctor before changing your diet, especially if you have any health conditions.

© American Institute for Preventive Medicine

January 23, 2026
Get The Health Benefits Of Fish

Nutrition

While Eskimos probably eat more fat than any other group of people, very few Eskimos get heart disease. The answer to this medical puzzle seems to lie in their fish-rich diet. Cold-water fish like salmon and mackerel contain abundant amounts of omega-3 fatty acids, special substances that seem to benefit the body by:

* Reducing blood levels of harmful cholesterol and other blood fats known as triglycerides.

* Preventing blood clots from forming in arteries.

* Slowing the growth of breast tumors (according to animal studies).

* Relieving the pain of migraine headaches (a vascular problem).

* Easing the swelling of rheumatoid arthritis.

To get more omega-3 fatty acids into your diet, try to eat fish rich in omega-3’s (at least two 3-ounce servings a week). Some good sources include:

* Anchovies.

* Atlantic mackerel.

* Chinook or pink salmon.

* Herring.

* Lake trout.

* Norway sardines.

* Tuna.

{Note: These fish may contain mercury. Follow your doctor’s advice for what kind of fish to eat and how much, especially if you are pregnant. Discuss whether or not you should take fish oil supplements, too.}

© American Institute for Preventive Medicine

January 23, 2026