Eat Your Omega Three's

There's no doubt about it: seafood can be good for your health. Overall, it has less total fat and less saturated fat than meat and poultry. So eating fish regularly may help lower blood cholesterol levels. Moreover, seafood supplies several vitamins and minerals. Recently, there has been interest in the omega-3 fatty acid content of fish, too.

Omega-3 fatty acids -- polyunsaturated fatty acids of a somewhat different structure -- are found mostly in seafood, especially higher-fat, cold-water varieties, such as mackerel, albacore tuna, salmon, sardines, and lake trout. Both soybean oil and canola oil supply some omega-3s, too. Although inconclusive, some research suggests that omega-3s may help prevent blood platelets from clotting and sticking to artery walls. As a result, they may help lower the risk for blocked blood vessels and heart attacks. Omega-3s may help prevent arteries from hardening, too.

By themselves, omega-3 fatty acids aren't a magic remedy for heart disease. But combined with other nutritional benefits of eating seafood, they may have a protective effect. To enjoy the benefits, make fish a regular part of your eating style; try to include seafood two or three times a week.

Although fish oil supplements contain omega-3 fatty acids, they're not advised as a substitute for fish or as a dietary supplement. And popping a fish oil capsule won't undo the effects of an otherwise high-fat diet. The safety, effectiveness, and proper dosage for fish oil supplements hasn't been determined. Instead, enjoy fish for its nutritional benefits, flavor -- and variety in your eating style.