Make fish a part of your diet

SEAFOOD IS as good for you as ever. Lots of research shows that eating fish cuts the risk of heart disease and strokes, and special fats in fish are good for brain development. But many people have worried about contamination, because some fish is polluted by chemicals such as mercury, PCBs and dioxins.

In the past, government agencies gave conflicting advice over how much fish to eat, especially for pregnant women and children. The American Heart Association recommended oily fish, while some environmental groups advised avoiding certain species altogether due to concerns about cancer and brain development.

This month, though, a pair of scientists at Harvard cleared the air, stating that the risks from pollutants in seafood are far outweighed by fish's heart-protecting effects.

The scientists reviewed data from more than 200 studies, and they calculated risks versus benefits of eating seafood. They figured that if 100,000 people ate lots of seafood every day, 24 extra people might die from cancer, but a whopping 7,125 fewer people would die of heart disease. Those are pretty good odds.

Most people should eat fish once or twice a week to protect their hearts, the scientists wrote in the Journal of the American Medical Association. A government agency, the National Oceanic and Atmospheric Administration, echoed the researchers.

Both say even the most vulnerable people--meaning women who are pregnant, nursing or may become pregnant, and children under age 12--can safely consume 12 ounces of fish per week. That includes 6 ounces of white canned tuna, plus other fish.

They recommend avoiding the four most contaminated species: shark, swordfish, tilefish and king mackerel.

It's best to get a variety of seafood, which should limit exposure to chemicals. Also, freshwater fish may have more pollutants, so people should check regional advisories if they go fishing or buy local fish. You can check the list of state fish advisories online at epa.gov/waterscience/fish/states.htm.

For the Rappahannock River, the Virginia Department of Health recommends limiting to two meals a month the following fish: American eel, blue catfish, carp, channel catfish, gizzard shad, croaker and striped bass.

Fishing for your brain

Fish have special omega-3 fats, called EPA and DHA. The special fats protect the heart and may help prevent depression and dementia, as well.

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