healthy heart function. Consumption of fish has also been associated with reduced risk of sudden cardiac death in healthy people and there is evidence that regular consumption of fish by pregnant women and women who may become pregnant plays a role in normal fetal brain and eye development.

Some types of fish have higher levels of these beneficial fatty acids than others. Fish and shellfish that contain higher levels of these fatty acids and are also low in mercury include: anchovy, capelin, char, hake, herring, Atlantic mackerel, mullet, pollock ( Boston bluefish), salmon, smelt, rainbow trout, lake whitefish, blue crab, shrimp, clam, mussel and oyster.

Nearly all fish contain trace amounts of methylmercury, which are not harmful to humans. However, long-lived, larger fish that feed on other fish accumulate the highest levels of methylmercury and pose the greatest risk to people who eat them regularly. You can protect your unborn child by not eating these large fish that can contain high levels of methylmercury: shark, swordfish, king mackerel, tilefish, ray, barramundi, gemfish, orange roughy, ling, southern bluefin tuna.

While it is true that the primary danger from methylmercury in fish is to the developing nervous system of the unborn child, it is prudent for nursing mothers and young children not to eat these fish as well.

For a comprehensive list of mercury level in commercial fish and shellfish, please click on this link.

For a list of fish to avoid with recommendations of the maximum number of meals that can be safely eaten each month, please click here.

For a printer-friendly list of contaminated fish, please click here.

For a print-out wallet card for quick reference the next time you go to a restaurant or groceries store, please click here.

Recommendations:

The following are recommendations from U.S. Food and Drug Administration and U.S. Environmental Protection Agency:

1. Do not eat Shark, Swordfish, King Mackerel, or Tilefish because they contain high levels of mercury.

2. Eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury.