How should people eat fish to get the most benefit with the least harm? Vary the types of fish you eat. Limit your intake of shark, swordfish, king mackerel and tilefish to once a month to reduce your exposure to high levels of mercury.
Aim to eat fish high in omega-3 fatty acids at least once or twice per week. These include herring, mackerel, salmon, trout, tuna, shellfish and sardines.
If you eat canned tuna, choose chunk light over albacore or solid white. Flaky white fish, such as cod, are not high in omega-3s, so they offer very little benefit.