The American Heart Association recommends eating fish at least twice a week to receive the health benefits offered by omega-3. Although omega-3 is found in other foods, such as flaxseed, walnuts, canola oil and soybeans, it has been found that eating certain types of fish, such as salmon, herring and tuna, increases health benefits.
The Risks of Eating Fish
Some types of fish, such as catfish and tilapia contain high levels of omega-6 fatty acid and low levels of omega-3 fatty acids. The omega-6 fatty acid, also known as arachidonic acid is found in red meat and egg yolks. Eating high amounts of omega-6 fatty acid can actually increase risks of heart disease by causing inflammation and buildup of plaque in arteries.
Fish can contain mercury, a potentially dangerous toxin. Although mercury is present in the environment in small amounts, pollution can cause lakes, rivers and oceans to contain harmful levels of mercury. Microorganisms in the water change the mercury to toxins. Large fish, such as sharks, mackerel and swordfish contain higher levels of mercury. As they eat smaller fish that may contain mercury, the toxic level increases.
State environmental agencies often issue advisories to let the public know if fish caught in local waters is safe for consumption and the amount of fish that can be safely consumed.
The Food and Drug Administration recommends women who are pregnant, or trying to become pregnant, limit their intake of fish. This is because the toxin created by the mercury in fish can be harmful during the development of the brain and nervous system of the unborn child or in young children.
For the average adult, the small amounts of mercury found in fish will not cause any health problems.
The Benefits of Eating Fish
The American Heart Association [1] indicates that some of the health benefits are:
- Decrease of arrhythmias
- Decrease in triglyceride levels
- Decrease in plaque in the arteries
- Some decrease in blood pressure
In addition to the cardiovascular benefits of eating fish, there is evidence omega-3 fatty acids help to improve learning, reduce blood clotting, enhance immune function and improve arthritis symptoms, according to the Mayo Clinic. [2]
Risks vs. Benefits
A scientific statement issued by the American Heart Association states, “Consumption of a variety of fish is recommended to minimize any potentially adverse effects due to environmental pollutants and, at the same time, achieve desired cardiovascular disease health outcomes.” [3]
It is widely believed that the benefits derived from omega-3 fatty acids outweigh any risks associated with mercury toxins in fish. For those concerned, however, or for women pregnant or trying to be pregnant, other natural sources of omega-3 fatty acids or supplements can provide some benefit.
Sources:
[1] “Fish and Omega-3 Fatty Acids”, 2009, Author Unknown, American Heart Association
[2] “Omega-3 in Fish: How Eating Fish Helps Your Heart”, Reviewed 2008, Dec 31, Mayo Clinic Staff, Mayo Foundation for Medical Education and Research
[3] “Fish Consumption, Fish Oil, Omega-3 Fatty Acids and Cardiovascular Disease”, 2002, Penny M. Kris-Etherton, PhD, William S. Harris, PhD, Lawrence J. Appel, M.D., MPH, American Heart Association
Eileen Bailey - Eileen Bailey is a freelance writer. She began her writing career almost 20 years ago writing marketing material and sales presentations. ...
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