Go Fish!

Fish is one of the healthiest foods as it's high in protein and lower in fat and calories than other sources of animal protein. The Amercian Heart Association recommends eating fish at least twice a week, especially fatty fish (such as salmon, mackerel, herring, lake trout, and sardines) high in omega-3 fatty acids. Research shows that omega-3s help to decrease triglyceride levels, lower the risk of arrhythmias (abnormal heartbeats), slightly lower blood pressure, and help to reduce inflammation.

So what's the catch?

Some types of fish are high in mercury, PCBs, and other environmental contaminants depending on where they're caught or how they're raised. The popularity of fish is also causing environmental concerns about over-fishing to meet consumer demand and health concerns about farm-raised fish.

What's a consumer to do?

Here are 2 handy pocket guides published by the Environmental Defense Fund to help you make healthy choices for yourself as well as the environment. Here are the links to a pocket seafood and sushi selector. These guides categorize fish according to the eco-best and eco-worst as well as indicating whether the fish is high in heart-healthy omega-3s or high in mercury and other contaminants. Just print them out and stick them in your pocket for easy reference the next time you go out to eat.