3 ways to get the benefits of omega-3s

Omega-3 fatty acids — heart-healthy oils found in fish — are getting a lot of buzz. And for good reason. Research suggests that, when consumed regularly, these unsaturated fats are associated with a reduced risk of dying of heart disease.

To get more omega-3 health benefits in your diet, follow this advice:

• Eat fish twice a week. The American Heart Association recommends two servings of fish high in omega-3s twice a week. A serving size is 3.5 ounces, about the size of a deck of cards.
• Eat the right types of fish. Cold-water fish like salmon, mackerel, herring, sardines, trout and bluefish have the highest levels of omega-3s. Crustacean seafood like shellfish, mussels and crab also can contain high amounts. Other fish, like farmed tilapia and catfish, offer considerably less of those high-quality omega-3 fatty acids.
• Prepare the fish right. Bake, broil or grill fish using herbs, spices and lemon juice as flavoring. If you use oil, select healthy oil options like olive, grapeseed or canola oil. Don't expect fish battered and deep-fried or bathed in butter to bring heart-healthy benefits.