Omega 3s from fatty fish such as salmon and mackerel yields a number of health benefits. The fatty acids act as a natural anti-inflammatory (making it an extremely beneficial component to an athlete's diet), help to lower blood pressure, regulate heart rate and improve electrical function, which protects against potentially fatal irregular heartbeat. In particular, women with diabetes can reduce their risk of heart disease by more than 30 percent by eating fish two to four times a week. In addition, a study of more than 60,000 women also links long-term fatty fish consumption with reduced risk for kidney cancer. As if that's not enough, a study from the Czech Republic reports that it aids in fat loss. The study had overweight female subjects follow a low-calorie diet and consume either 2.8 grams a day of Omega-3s (the fatty acids found in seafood) or a placebo. The Omega-3 group lost more body weight and reduced their hip circumference almost twice as much as the placebo group. Also, blood analyses indicated that omega-3 supplementation increased fat oxidation and reduced fat synthesis. To reap these rewards, add at least two servings of tuna, cod, salmon, mackerel, or sardines to your diet each week, or supplement with one to two grams of a good fish oil supplement.