HEALTH MATTERS
July 9, 2015
CONTACT: LYNN SCRIBNER
903-731-5329
Eat Fish but Stay Safe from Mercury
You’re sitting on the deck overlooking the Bay eating fresh fish, presumably from that same
body of water. Can you think of anything more idyllic? Delicious? Or healthy?
High in protein, low in fat and calories, fish has always been considered a healthy choice. Diets
high in fish are known to lower the risk of heart disease, and the American Heart Association
recommends eating fish at least twice a week.
But how about the fish on your plate?
What kind of fish is it? Where was it caught? How fresh is it? How was it prepared? How much omega-3
does it provide? How many unwanted chemicals and pollutants come along with it?
THE FRESH CATCH: States such as Michigan, Minnesota and Wisconsin are packed with rivers,
streams, lakes and other waterways. They look clean, but residue from pesticides, herbicides, fertilizers
and other chemicals have drained into waterways in nearly every part of the world. These persist in the
environment for many years and accumulate in plants, fish who eat those plants and bigger fish who eat
smaller fish.
Chemicals that can be found in fish include PCBs, dioxins, mercury, toxaphene and DDT. That’s
frightening, but it’s important to remember that 90 percent of the PCBs, dioxins and other chemicals in
our food come from meat, dairy products, eggs, vegetables and other non-fish sources.
Before heading out on your fishing trip, consult the state Department of Community Health in
that area for waterways that have a “do not eat” warning. Elsewhere, it is probably safe to eat the fish
you catch occasionally as long as you are healthy, have a normal immune system and are not pregnant
or nursing a small child.
Smaller fish such as bluegill, yellow perch and other panfish are safer than bottom feeders or
large predator fish. Chemicals such as PCB and dioxins tend to collect in the fat of the fish. When
cleaning the fish, remove any fat you can see; remove and throw away the organs.
BUYING FISH: Fish purchased from a reputable supermarket or speciality seafood market is
generally safe.
Fish with the lowest mercury content include flounder, haddock, mackerel, perch, salmon, trout
and whitefish. Make sure that any fish you buy has been properly refrigerated (below 40 degrees
Fahrenheit) or well packed with ice. And keep it at that temperature until you are ready to cook it. Don’t
store it in your refrigerator for more than two days, even if it is in an airtight container or package.
The flesh should be shiny and firm, not separating from the bone, and the odor should be fresh
and mild, not overly fishy.
HOW TO PREPARE: When cardiologists talk about eating fish for good health, they are not
talking about fish and chips. Pan frying or sauteeing in a small amount of butter or olive oil is better
than deep frying, but a better choice is to grill, broil, bake or poach. Be careful not to overcook fish or it
will become dry and lose its delicate flavors. The internal temperature should reach 145 degrees, and
the flesh should be firm but still moIst.
Raw seafood dishes–oysters, sashimi, gravlax, tuna tartare–have been eaten for hundreds of
years. But, again, our waters are not as clean as they once were. While cooking does not remove
mercury or other chemicals, it does reduce the risk of foodborne illness.
Some laboratory studies have found that Louisiana hot sauce, Tabasco sauce, horseradish,
ketchup and lemon juice may kill a good percentage of the bacteria on the surface of raw oysters.
However, bacteria also live on the inside of the oyster, in its digestive system, where the sauce does not
penetrate.
Stomach acids are even stronger than hot sauce, and most healthy individuals can safely eat
reasonable amounts of raw seafood. Even so, you should be aware that this delicious food could give
you severe vomiting, diarrhea, abdominal pain...or even severe illness.
BEST FISH TO EAT: Many of the health benefits in fish come from omega-3 fatty acids, a type of
unsaturated fat that is believed to reduce inflammation, blood pressure, triglycerides, blood clotting
and irregular heart beats. In children, omega-3 fatty acids may improve learning ability.
Fish with the most omega-3 fatty acids are fatty, cold water fish such as salmon, lake trout,
herring, sardines and tuna, but most fish have at least small amounts of these beneficial fats. Tilapia and
catfish, on the other hand, contain higher levels of omega-6 fatty acids, which have unfavorable effects
on heart health, such as an increased risk of clotting.
The message is that fish eating is good for you. Because of the mercury, pregnant and breast
feeding women and young children should limit their intake, but it’s important not to eliminate fish
entirely since omega-3 fatty acids play an important role in the development of a young brain.