To Maximize Health, Go Fish

Fish provides a good source of the fatty acid omega-3, which can help reduce the risk of heart attacks. Fish is also a great source of protein, zinc and iron and has less saturated fat, which can increase blood cholesterol. Yet new research indicates fish may contain a variety of contaminants that could be harmful to certain population groups.

The current recommendation by the Food and Drug Administration is to eat up to 12 ounces a week. Try sole, salmon, shellfish, haddock or mahi-mahi and make sure the fish is cooked properly.

Pregnant women, nursing mothers and children should avoid shark, swordfish, tilefish and king mackerel, all of which have high levels of mercury. These people can comfortably enjoy up to 12 ounces a week of other types of well-prepared fish.