Eat. Dont eat

[marty f]

Read this on the news feed, Fish to eat and don't eat

Don't eat: Shark

Because this fish is at the top of the food chain, it consumes other fish to survive—and oftentimes, those other fish have already been contaminated with mercury, which means sharks' levels veer into dangerously high territory.

Eat: Wild Pacific salmon

A four-ounce serving scores high when it comes to vitamin D, vitamin B12, selenium, omega-3 fatty acids, and flavor. All salmon sport a stellar nutritional profile, but wild Pacific salmon are considered healthier than the farmed variety. Per the EPA, you should stick to no more than 12 ounces per week if you're of childbearing age or are pregnant since all fish contain at least trace amounts of mercury

Don't eat: Swordfish

This tropical fish is also a top predator that feeds on other fish tainted with mercury.

Eat: Sardines

This inexpensive option is a nutrition superstar, whether you get it fresh or in a tin. Sardines are loaded with omega-3s and are naturally high in vitamin D.

Don't eat: King mackerel

This voracious predator is on the do-not-eat list…unless you want to risk mercury poisoning.

Eat: Anchovies

These teeny fish pack big flavor and are perfect in salads and pasta dishes. Besides having high omega-3 levels, anchovies are also rich in iron.

Don't Eat: Tilefish

There are many types of this fish, but the EPA makes no distinction between them and warns that women and small children should avoid any and all varieties.

Eat: Canned light tuna

Awesome news if a tuna salad sandwich is your go-to lunch: This type of fish is considered low-mercury—and it's also loaded with omega-3s.Try: Tuna and bean salad


Don't eat: Albacore tuna or tuna steaks

The rules regarding tuna are tricky: Albacore tuna racks up a medium level of mercury. So if you're going to have it, the EPA advises limiting yourself to no more than one six-ounce serving per week. Same goes for tuna steak, which is also considered medium-level on the mercury scale.