Eat more Fish

When most people think of fish they think of the protein benefits.  Most types of fish offer about 20-30 grams of protein per serving, which is why it is often included in many diets. 
Another important aspect of fish is that certain types are good sources of omega-3 fatty acids.  Fatty acids are needed in order to keep the body working normally.  Because the body doesn't produce these fatty acids, it is important to make them a part of your diet. 
Omega 3 fatty acids offer a variety of health benefits:

• Blood Fat (Triglycerides) According to a number of studies, fish oil supplements have been shown to reduce elevated triglyceride levels. High triglyceride levels pose a risk for heart disease. 
• Cardiovascular Health  Research indicates that omega-3 fatty acids appear to lower the overall risk of death from heart disease.  Furthermore, eating fish once or twice a week can significantly lower the risk of stroke.
• Depression Researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression.
• Prenatal Health Studies show that consuming omega-3 fatty acids during pregnancy boosts the health of pregnant women and the development of their children.  
• Alzheimer's Disease and Dementia  Although the evidence is preliminary, some research suggests that omega-3s may help protect against Alzheimer's disease and dementia.  One recent study showed that omega-3s may have a positive effect on gradual memory loss associated with aging. However, more research needs to be done

Sources of omega-3s include anchovies, herring, salmon, sardines, trout and tuna.  Many experts recommend eating these fish two to three times a week.  Supplements such as fish oil pills also contain omega-3s.  Consult your physician before using any type of supplement.
An important thing to keep in mind when eating fish is the preparation method.  As with any other foods, avoid deep frying and heavy salt.  Try baking, grilling or broiling instead.  Also, keep sauces to a minimum (i.e. heavy creams and butter).  Use fresh-squeezed lemon or lime to add a nice citrus flavor.