Eating as little as 1 or 2 servings of fatty fish a week lowers your risk of developing heart disease by 44%! Including moderate amounts of fish in your diet is also associated with less coronary artery disease and a reduced risk of sudden death.

The key seems to be a unique type of polyunsaturated fat called Omega-3 fatty acids. They are abundant in fish such as salmon and mackerel. Some of the impressive list of benefits from omega-3 fatty acids are that they:

• may prevent irregular heart rhythm
• reduce blood clotting
• improve the ratio of good cholesterol to bad
• prevent cholesterol from clogging arteries

Here is a list of fatty fish containing the most omega-3 fish oil (fatty acids):

• salmon
• mackerel
• tuna
• catfish
• blue fish
• sardines
• trout
• whitefish

While most of us will benefit greatly by including 2 servings a week of fish, pregnant and nursing women, and small children need to be cautious.

Because some fish may contain toxic levels of mercury, the FDA and EPA both recommend that this group should eat no more than 12 ounces of fish per week and totally avoid shark, swordfish, king mackerel, and tilefish.
 

For Your Information:   Omega 3 These foods contain smaller amounts of omega 3 fatty acids:   walnuts canola oil soybean oil soybeans flaxseed

Combine mustard, maple syrup, vinegar, salt, and pepper in zip-lock plastic bag; add salmon. Seal and marinate, refrigerated, for about 30 minutes. Remove salmon from bag; reserve marinade. Put fish on grill rack or on broiler pan; cook for 6 minutes per side or until done. Baste salmon occasionally with reserved marinade.

In medium bowl, combine slaw mix and tuna. In small bowl, combine mayonnaise and Ranch dressing. Stir dressing into tuna mixture. Spread tuna evenly on four halves of hoagie buns. Put on rack of broiler pan. Broil 4-5 inches from heat for 2 to 3 minutes or until heated through. Top with cheese; broil 30-60 seconds more until cheese melts.