Nothing Fishy About The Risks
And Benefits Of Eating More Fish

by Darline Turner Lee, Physician Assistant, ACSM Exercise Specialist

Article Last Reviewed: Sept. 9, 2006

I went home to New England this summer for the first time in nearly two years. It’s always strange to go back to where you grew up after being away for a while. Most things are seldom how you remember them while other things never seem to change. In my hometown of Newton Massachusetts, many of the beautiful old colonial homes and small Cape Cod cottages are being replaced with large multi-dwelling buildings. My dad said that people are tired of paying the huge heating oil bills for the large single-family colonials, and the Cape Cods just don’t provide enough living space. In addition, real estate in this suburb just west of Boston has become so expensive many people simply can’t afford the larger old homes. So owners and developers are converting them into condominiums and tearing down the cottages and replacing them with boxy multi-unit residences for the rental income. I understand the rationale for the changes, I’m just sad to see the destruction of such a quintessential New England town.

We spent a week at my parent’s place in Maine, and thankfully, not much has changed along the southern Maine coast. The coastline is still dotted with variations of New England seacoast cottages complete with seagulls gliding in and around the inhabited spots before perching on picket fences and rocks along the shores. It was so refreshing to breathe in the salty sea air and feel it sort of sting my cheeks. But my favorite thing about the whole trip was the smell, taste and abundance of fresh fish that was readily available. I had fish most everyday. Haddock, Pollock, scallops, and crabmeat were fished fresh from the sea and broiled, baked or fried (yes, I tossed good health to the wind on one occasion for a heaping serving of fish and chips!) to perfection. But even with my one indiscretion, I still raked in substantial health benefits from my increased fish intake.

We’ve all heard the health reports. Steer clear of red meat and eat more fish and poultry. Why? Because heart disease, the number one killer of Americans, is a direct result of eating too much saturated fat which comes from animal protein. Red meat is also higher in calories. When red meat is presented in the side-of-beef portions so common in American restaurants, you get a double whammy of fat and calories.

Fish is high in protein, but low in calories and saturated fats. Even in large portions, it’s a lot harder to pack in the calories from fish than it is with meat. (Unless it’s swimming in lemon garlic butter, then you’ve pretty much negated some of the health benefits.) People who eat lots of fish (but not fried fish) get lots of beneficial vitamins and minerals. In addition, fish contain omega-three fatty acids, polyunsaturated fats, shown to reduce the risk of heart disease and irregular heart rhythms while lowering blood pressure. Fish that contain high amounts of omega three fatty acids are salmon, anchovies, herring, trout, mackerel and sardines.

As with everything, there is a downside to eating fish. Due to our industrialized society, there are more pollutants entering into our waterways and contaminating the fish. Mercury is probably the most widely known contaminant. Once it enters the waterways, bacteria convert it to a highly toxic form called methylmercury, which impairs brain and nervous system development. Pregnant and nursing women, women who may become pregnant and small children are advised not to eat fish that may contain high levels of methylmercury, which includes tuna, shark, tilefish, swordfish and king mackerel.

Polychlorinated biphenyls (PCBs) are contaminants found in many different types of fish, shellfish, marine mammals and waterfowl. They too are byproducts of industry that are released into the air and contaminate the waterways. PCBs damage the liver, cause liver cancer, and negatively affect the immune system and cause reproductive abnormalities.

But fish are certainly not all bad. You can avoid many of the potentially negative side effects by buying wild instead of farm-raised fish. Fish that are wild tend to have lower levels of mercury and PCBs than farm-raised. Farm raised fish also contain more fat and calories than wild fish. Wild fish are a bit more expensive, but your health is worth it.

Cook fish thoroughly to avoid bacteria borne illness. To avoid spreading bacteria, use warm soapy water to thoroughly cleanse surfaces and utensils used to prepare fish. Wash your hands in between preparing fish and other dishes for the same reason.

I love fish not only because it tastes so good, can be prepared so many delicious ways and is so healthy, but also because fish to me is a little piece of home. When I eat fish in restaurants or even when I cook it myself it’s not the same as pulling up a bench at a little fish shack on the Maine coast and enjoying a fresh fish dinner. But if I close my eyes to savor the flavor and am transported back to the New England seacoast. I haven’t lived in New England in nearly twenty years, but when it comes to fish, my home is where my heart is.