Different research studies are being carried out on health and nutrition on an almost daily basis. With each one publishing findings seemingly contradicting each other, it is often confusing to keep up with what we should or shouldn't be eating. This confusion grows and grows with the huge number of fad diets that are popping up in the media every day.

The 'in' food of the moment appears to change with each passing week. There are very few foods that stand the test of time and remain both scientifically proven and publically acknowledged healthy foods. Fish, especially oily fish, is one of these foods.

The key compound in oily fish is Omega 3 fatty acid. This particular fatty acid is not only vital for growth, but also for keeping the body healthy and functioning to the best of its ability. As the body cannot produce its own omega 3 acid, it is essential that we eat a diet rich in foods which contain it.

Some of the main health benefits of omega 3 fatty acids relate to the heart. Heart disease is one of the biggest causes of death in the United States, with around 460,000 Americans dying from the disease every year. Heart disease is linked to high cholesterol and the risk is thought to increase with the presence of high levels of a particular fat, triglyceride. The fats found in oily fish are proven effective at reducing the amount of triglyceride in the body, therefore lowering the risk factors associated with both high cholesterol and heart disease.

Other common causes of death in the US are heart attack and stroke, with around one in every 18 deaths being attributed to these conditions. Both are believed to be, in part, the result of hypertension; high blood pressure. Omega 3 fatty acids found in oily fish have demonstrated an ability to lower both systolic and diastolic blood pressure. One study looked at the blood pressure of participants from countries where a high amount of fish was consumed, as well as countries where fish was generally disregarded in favor of meats. It was reported that blood pressure was significantly lower in the fish-eating population.

Learn more about which fish you should be eating to maintain a healthy lifestyle and reduce the risk of heart disease, high cholesterol, high blood pressure and many other medical conditions?

The fish with the highest levels of essential fatty acids per portion are mackerel, kippers, pilchards, tuna and trout. Although fresh or frozen fish are preferable as they are more natural and less processed, tinned fish is also a good option and conveniently fits in to a busy lifestyle. Just take care to drain off any brine or excess oil before eating. For maximum effect, it is recommended that one portion of oily fish is eaten per week, usually equivalent to about 100 grams of raw fish or one small tin. If you have existing health problems which may be helped by omega 3 fatty acids it is recommended you aim for at least two or three portions each week.