Salmon is king when it comes to netting the myriad benefits of fish oil. The fish story is this: All fish have fats called omega-3s, but salmon is one of the richest sources. And omega-3s are turning out to be major players in the prevention of heart problems and maybe in controlling inflammatory problems like arthritis

For The Heart - Omega-3s may guard against heart attacks. One study of 44,895 men found that guys who favored food with fins had a 26% lower risk of death from coronary disease than those who chose to forgo fish. In another study, people who ate the equivalent of just one serving of salmon weekly had half the risk of cardiac arrest as those who ate none.

It appears that these "good" fats work by assuring the orderly inflow of calcium, sodium, and other charged particles into each heart cell, which helps ensure a steady, strong beat.

For Inflammation - This big fish reels in one of the shadiest characters implicated in rheumatoid arthritis inflammation, leuko-triene B4. Scientists can measure a significant drop when fish oil is added to the diet.

Fish oil may also lessen severe menstrual cramping and other menstrual symptoms (though we have only seen one study so far showing convincing relief), and maybe even stave off depression.

How Much Do I Need? - A serving of 85gm baked salmon provides 10 times the amount of omega-3s. Eat at least one serving weekly. For menstrual-cramp relief, you need to eat even more - 140gm daily. To relieve rheumatoid arthritis symptoms, step up intake to at least one serving daily, or ask your doctor about supplementing with fish-oil capsules.

Tip - All species of salmon contain fish oil, although smoked salmon does not. (During smoking, much of the fat drips out.)