Fish and fatty acids: Good for you!

While maintaining a low-fat diet can help to promote heart health, it's important to remember that not all fats are bad. Omega-3 fatty acids, found primarily in fish and fish oil, offer a number of benefits. In fact, they're so good for you that the American Heart Association recommends that everyone eat fish (especially fatty fish) at least twice a week—even people who aren't at high risk for heart disease.

If you want to reap the benefits of adding heart-healthy omega-3s to your diet, try this recipe.

Baked salmon dijon
This salmon entree is easy to make and will be enjoyed by your entire family.

• 1 cup fat-free sour cream
• 2 tsp. dried dill
• 3 Tbsp. finely chopped scallions
• 2 Tbsp. Dijon mustard
• 2 Tbsp. lemon juice
• 1½ lb. salmon fillet with skin, cut in center
• ½ tsp. garlic powder
• ½ tsp. black pepper
• fat-free cooking spray

Preheat oven to 400 F. Whisk sour cream, dill, scallions, mustard and lemon juice in a small bowl to blend. Lightly oil a baking sheet with cooking spray. Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and pepper, then spread with the sauce. Bake salmon about 20 minutes until just opaque in center.

Makes 6 servings. Per Serving: 196 calories, 7 g fat (2 g saturated), 76 mg cholesterol, 229 mg sodium, 5 g carbohydrates, less than 1 g fiber, 27 g protein, 703 mg potassium

Source: National Heart, Lung, and Blood Institute

Concerned about mercury?
You may have heard that some types of fish contain high levels of mercury and other toxins. While this is true, many experts agree that the benefits of eating fish outweigh the risks for most people. Still, it may be a good idea for some people, such as pregnant women, nursing mothers or young children, to limit their intake of certain varieties of fish. Larger, older fish such as shark, swordfish, king mackerel or tilefish tend to have higher mercury levels. Fish and shellfish that are lower in mercury include canned light tuna, salmon, pollock and catfish.

Don't eat fish?
While fish and fish oil are usually the go-to dietary sources for omega-3s, there are some non-fish sources. They include:

• Olive oil: Use it in marinades and salad dressings, or for sauteing lean meats and vegetables.
• Flax seeds: Grind whole seeds and add them to almost any food.
• Walnuts: A handful of walnuts makes a healthy and satisfying snack.

Some people may also benefit from omega-3 supplements. Talk with your physician to see whether they might be right for you.