People go fishing for compliments more often than they dish up fish as a meal. In the U.S., fully 50% of people rarely or never eat fish. In contrast, the average U.S. adult eats more than a pound of beef a week.

That's a shame, because fish such as salmon and anchovies protect your heart health and cognition as well as reducing inflammation and cutting your risks for arthritis, cancer, stroke, dementia, depression, and diabetes.

If you're worried about toxins such as mercury in fish, the Food and Drug Administration says don't eat king mackerel, marlin, orange roughy, shark, swordfish, tilefish from the Gulf of Mexico, or bigeye tuna. That applies especially to kids and pregnant or breastfeeding women.

If you're dining on fish caught from inland waters, consult local advisories about how much is safe to eat. If no advice is available, stick to 6 ounces or less of that local fish weekly — and eat no other fish during that week. 

As for enjoying salmon and other species that are loaded with DHA omega-3s, the risks are small and the benefits enormous. An analysis in the Journal of the American Medical Association calculated that if 100,000 people ate farmed salmon twice a week for 70 years, the extra polychlorinated biphenyls (PCBs) intake could potentially cause 24 extra deaths from cancer, but would prevent at least 7,000 deaths from heart disease.

Also, the levels of chemicals such as PCBs in fish are similar to levels in heart-damaging foods many people eat all the time — such as meats, dairy products, and eggs. So enjoy more fish. It will complement your health.