Benefits of eating fish outweigh risks

If you are still balancing the risks and benefits of eating fish, stop. There is no contest.

Fish, especially fatty fish, is good for you. For most people, experts say, the benefits outweigh any drawbacks related to concerns about toxic matter in fish.

In the latest studies of fish-related health benefits, published Monday in the Archives of Ophthalmology, researchers found that eating fish rich in omega-3s reduced the risk of macular degeneration, the leading cause of age-related blindness. The research confirms similar earlier findings.

Omega-3 fatty acids are found in the highest concentrations in oily fish such as salmon, trout and herring. The most documented benefit of omega-3s is to cardiovascular health.

Just why it happens is still being studied, but the American Heart Association says research has shown that omega-3 fatty acids contribute to a decreased risk of sudden death and arrhythmia; decreased thrombosis (blood clots); decreased triglyceride levels; decreased growth of atherosclerotic plaque; and lower blood pressure.

Omega-3s also show promise for reducing the risk of dementia, arthritis, asthma and kidney disease, the heart association reports.

Despite the clear benefits of fish, warnings about polluted waters have some concerned that a buildup of toxic matter in fish, including mercury and PCBs, could diminish or counteract their good work.

Omega-3 fats, which help keep cold-water fish from freezing, act as a natural blood thinner and anti-inflammatory in humans.

And as little as two 3-ounce servings a week can make a difference for cardiovascular health. The benefits and risks of eating fish vary depending on a person's stage of life. Children and pregnant and nursing women may be at higher risk of exposure to excessive mercury from fish.