Fish - Know Your Limits
Fish is a healthy source of high quality protein, vitamins and minerals and is low in saturated fat. Even the more fatty fishes such as mackerel, herring and trout are good for you due to the high levels of omega-3 fatty acids. Omega-3 fatty acids have the ability to raise HDL, the "good" cholesterol that helps prevent heart disease and decreases levels of LDL, the "bad" cholesterol and triglycerides. Those who eat fish three times a week show a significant decrease in heart disease rates. This may explain why heart disease is rare among the Eskimos of Greenland, Japanese fisherman, American Indians of the Pacific Northwest and the inhabitants of other regions in which fish is a main source of protein.
It is wise to consume some species of fish with caution due to high levels of mercury. Small aquatic animals can absorb mercury from the environment and through the food chain, become concentrated in larger, long-lived fish such as bass and walleye. The Great Lakes are abundant in these types of fish. It is not possible to destroy this contamination with proper cooking methods as with other food-borne contaminants. Therefore, it is important to know the source of the fish and seafood that you eat. In addition, always check the state-issued warnings on mercury levels in certain bodies of water.
