Omega 3 oils in fish have been shown to lower cholesterol, blood pressure and triglycerides, balance your HDLs and LDLs, improve how your brain functions, help you sleep better, prevent cancers, arthritis and diabetes, ward off depression, improve your fertility and sex drive, keep your skin moist and much more.

The best fresh fish for omega 3 oils are salmon, tuna, mackerel and herring. All of them have a nice rich flavor and can be prepared in many different ways. They can be poached, broiled, baked, steamed, grilled and deep-fried - though I'm not so sure this last method is the healthiest.

Fresh fish also goes nicely skewered on shishkebabs, in soups, on a sandwich and with pastas. They lend themselves to so many different flavors and spices that your options are limitless.

Canned sardines, tuna, salmon and anchovies are a great source of omega 3s too. As a matter of fact, an average size tin of sardines provides you with 2 g of dietary omega 3s, 250 mg of calcium and only 210 calories. It doesn't get any better than this.

If you're new to buying fresh fish, don't let it intimidate you. Ask friends and family where they like to buy fish and go with the place with the best recommendations.

You'll also want to interview the folks behind the counter. Decide if they know what they're talking about. And remember, the better you know them personally, the better fish you'll get.

Be sure the fish is fresh if that's what you're paying for. Watch out for markets that sell "fresh" fish which were once frozen. Fish that have been frozen and then thawed aren't nearly as good as fresh.

If this is the only sort of "fresh" fish they have, then you'd be better off buying frozen fish that were frozen immediately after being caught and thaw them at home yourself.

Heavy metals like mercury are a concern so be sure to ask more questions about where the fish come from. You'll want to make sure they are wild-caught - not farm raised fish - from clean waters and a reputable supplier.

The last thing you need to do is to purchase a great fish cookbook - one that tells you all about fish, how to select them, clean them, prepare them and cook them into a perfect meal.

Start simple and gradually build up to the more extravagant dishes. They're tasty, good for your health and offer an excellent nutritional profile for your money.