We hear so much about toxins in fish, you’re probably wondering – what exactly is safe to eat? According to Health magazine, experts say that most seafood is healthy to eat twice a week. It contains high-quality protein, heart-healthy omega-3s, and low levels of saturated fat. Some types also contain pollutants such as mercury, which could harm developing babies. It is important to avoid these. Luckily, it’s pretty easy to do. Here’s how.

• Think small. Tim Fitzgerald is a scientist and senior policy specialist with the Environmental Defense Fund. He says that the best way to reduce exposure to contaminants is to cut back on eating big fish. Pollutants from the atmosphere regularly settle into the ocean, and fish that grow large - like shark, marlin and Chilean sea bass - accumulate more contaminants in their bodies during their long lives.
• Also: Mix it up. You want to eat a variety of seafood to lower the risks of contaminants. For example, if you like tuna, eat it only once a week because it’s a bigger fish. Then choose something smaller, such as shrimp, for your next meal.
  
  

Whatever you do, don’t stop eating all seafood out of fear. Dr. Dariush Mozaffarian is a director with the Harvard School of Public Health. He says that eating fish is the single best dietary change you can make to reduce your risk of heart disease. Studies show that the abundant omega-3 fats in seafood help your heart by lowering blood-fat levels, slowing the buildup of plaque in your arteries, and lowering blood pressure. Also, the Environmental Defense Fund has come up with a new “Super Green” list of seafood that’s both low in contaminants, great sources of omega-3s, and easy on the planet – meaning they’re not caught by trawls and dredges, which damage the ocean floor. This list includes farmed muscles, oysters and trout, wild Alaskan salmon, pole-caught Albacore tuna, and wild Pacific sardines. So go ahead and enjoy them.