The lure of low-mercury fish

Getting my kids to eat fish is like pulling teeth. They complain about the smell, say it tastes suspicious – you'd never know they were teenagers. But despite their complaints, I keep bringing it to the dinner table because of the health benefits. Fish is a good source of protein and contains a healthy type of fat called omega-3 fatty acids. According to the American Heart Association (AHA) studies have found that these fatty acids can help us with our heart health by reducing the risk of death from heart disease. How it works is still being studied but clues point to a reduction in abnormal heart rhythms, a decrease in the growth of artery clogging plaques and a slight lowering of blood pressure.

But fish often contain mercury. So the AHA wants you to eat it in moderation. To help you strike a balance, the Environmental Protection Agency offers tips on how to eat seafood safely and sensibly.

1) Low Mercury Fish. Virtually all fish or shellfish contain traces of mercury but according to experts the benefits of seafood outweigh the risks for most people. The American Heart Association suggests we eat up to 12 ounces a week – the equivalent of 2 average meals. Some of the most popular low-mercury fish consumed in the US include: canned light tuna, salmon, pollock and catfish. Others in good standing are: anchovies, shrimp, cod, clams, and tilapia.

2) High Mercury Fish. Generally the older or larger the fish, the more mercury it contains. According to the FDA, those at the top of the list include: shark, swordfish, king mackerel and tilefish. Pregnant women, women planning to get pregnant, nursing mothers and young children are advised to avoid fish high in mercury in favor of the lower mercury variety. The omega-3 fatty acids in fish are beneficial for the brain development of infants but high mercury levels can damage the brain and the nervous system of an unborn baby or a young child.

3) The Right Formula. The best advice about eating fish is to eat smart. Nobody wants to risk having too much mercury in their body, yet losing out on the health benefits of fish is not a good option either. So when planning your next meal look for low-mercury fish at the farmers' market or grocery store and remove the skin and surface fat before cooking. If you overdo it one week by eating more than the recommended 2 servings, don't panic, cut back the following week or two and you should be fine.

If you really want to know the exact amount of mercury in a particular variety of fish, the Environmental Protection Agency has a list of fish and mercury levels to help you eat smart and be safe.

Health Minute airs daily on HLN from 10 a.m. to 6 p.m. ET weekdays