The experts say, “Yes, most seafood is healthy to eat twice a week.  But it’s important to avoid the less-healthy types that may be contaminated with pollutants.”

Seafood has a long list of health and beauty benefits, which include high-quality protein, low levels of saturated fat, and heart-healthy omega-3s.  Some types, however, also contain PCBs or mercury but it’s pretty easy to make a healthy choice — here’s how:

Think Small- the best way to reduce exposure to contaminants is to eat fewer big fish, says Tim Fitzgerald (a scientist and senior policy specialist with the Environmental Defense Fund).  Pollutants from the atmosphere regularly settle into the ocean and fish that grow very big (like shark, marlin, and Chilean sea bass) accumulate more contaminants in their bodies during their long lives.

The safest varieties of seafood are said to be mussels (farmed), salmon (wild caught), oysters (farmed), pink shrimp (wild caught), rainbow trout (farmed), albacore tuna (pole-caught), and pacific sardines (wild caught).

Mix It Up – Eating fish twice a week as a beauty secret is great but remember to mix up the varieties.  For example, if you like tuna, only eat it once a week because it’s a bigger fish, then choose something smaller, like shrimp, for your second meal. 

Whatever you do, don’t stop eating all seafood out of fear.  Eating fish is the single best dietary change you can make to reduce your risk of heart disease.  Studies suggest 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 slightly lowering blood pressure.

Did you know that 1.4 grams is the amount of omega-3s in a 3.5 ounce serving of salmon, which is enough to boost your heart health if you eat it twice a week?

So, the next question is, how do you prepare them once you have them.  Click here for some great healthy eating recipes!