You've probably seen and heard a lot about Omega-3 fatty acids. That's because so many studies have shown that these healthy fats help prevent many diseases.

Omega-3s are oils found in some plants (such as flax seed) and in seafood. In fact, seafood — especially fatty, cold-water fish like salmon, sardines, herring and mackerel — is the best dietary source of Omega-3 oils. Our bodies don’t make Omega-3 fats, so we must get them through our diet or by taking supplements. However, many nutrition experts say getting Omega-3 fats from food is better for you than just taking supplements.

Besides fish, other good sources of Omega-3 fats are flax seeds, soybeans, walnuts and their oils.

Omega-3 fats can help prevent many medical problems, including depression, asthma, rheumatoid arthritis and heart disease. In fact, the American Heart Association recommends eating fatty fish at least twice a week to help prevent heart problems.

Studies show that Omega-3 fatty acids lower blood pressure and decrease cholesterol levels, and they’ve been shown to lower LDL (bad) cholesterol and raise HDL (good) cholesterol.

Omega-3 fats work by thinning blood, reducing clotting and lowering the risk for blocked blood vessels and heart attack. And they relax arteries, improving blood circulation.

These good-for-you fats may also:

• Assist in the eye and brain development of infants
• Help reduce attention deficit hyperactivity disorder (ADHD), diabetes, migraine headaches, eczema and psoriasis (skin disorders)

Try these ways to add Omega-3–rich seafood to your meals:

• Mix canned sardines with chopped red onion, avocado, hard-cooked eggs, lemon juice, salt and pepper
• Add chopped anchovies to your favorite pasta sauce
• Grab a can of water-packed tuna, sardines or salmon to make salads and sandwiches