The American Heart Association has recommended that people eat fish rich in omega-3 fatty acids at least twice a week.
Eating fish rich in Omega-3 fatty acid appears to be very helpful in reducing the risk of heart disease, in some research, by as much as 30%.
There appears to be a difference with many healthy nutrients whether taken by supplement or eating a healthy food that is high in the favorable nutrient.
In this case, fish in the diet is heart healthy and more advantageous than taking fish oil supplements.
Omerga-3 fatty acids are a type of unsaturated fat or "good fat' that has an anti-inflammation effect in the human body.
Research has shown this to be a beneficial effect on arterial walls.
Omega-3 fatty acids also improve learning ability in children, lower blood pressure, reduce blood clotting, enhance immune function, improve arthritis symptoms and decrease triglycerides another circulating fat that can damage arteries like excess cholesterol.
Fish and seafood is one of the best sources of omega-3.
Many different kinds of fish contain this nutrient but the highest concentrations are in fatty fish such as salmon, herring and to a lesser extent tuna.
There has been some concern about the risks of too much seafood in the diet due to contaminants that fish carry such as mercury or other pollutants.
The best science indicates that two servings of fish a week for the average person are not only safe, but provide the desired healthy effects from the extra omega-3 fatty acid.
Some fish have higher levels of mercury and should be avoided such as shark, swordfish, tilefish and king mackerel.
Mercury can be harmful to unborn children and to children under the age of 12 years.
Pregnant women and young children who are more sensitive to even low levels of mercury should only consume fish once per week and probably limit their portions to 6 ounces of salmon or 6 ounces of canned tuna.
Some experts suggest no more than 12 ounces of fish per week but emphasize that it should be one of the low mercury variety.
Consult your health care provider to be clear what is best for your personal circumstances.
There are numerous non-fish food options and supplements for omega-3 fatty acids.
Flaxseed, flaxseed oil, walnuts, canola oil, soybeans and soybean oil are all healthy options rich in omega-3.
However, the evidence of heart-healthy benefits from using supplements is not as strong as it is from consuming the food item with naturally occurring nutrient.
The beneficial effect of supplements is the subject of ongoing research.
Recent data indicates that supplements do not produce the desired outcome in the same way natural foods high in nutrients can.
Still the consensus wisdom is eating fatty fish high in omega-3 is one of the best options for heart healthy protection.
Including fish in your diet should be a consideration for most of us.