In most cases, lower fat foods are considered better for you health -- except when it comes to fish. Fish--especially the fatty kinds--are are considered a super-food in terms of their healthy qualities, one in patrticular: Omega-3 fatty acids. Fatty fishes include yummy varieties like salmon, tuna, mackerel, trout and even sardines. Not that other fish varieties aren't healthy, but you should try to get some of these ones in. For example,4-oz of Salmon offer 83% of your recommended amount of Omega-3, while cod only offers 15%.

The ADA currently recommends two 4-oz servings of fatty fish a week, and although its extremely healthy, it's also high in calories, so be sure to watch what you eat, even when it comes to fish.

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Omega-3s have the medically proven ability to reduce the amount of fat in your blood and help lower triglycerides. Triglycerides are a huge risk factor in heart attacks. Not only are they good for the heart but they help with depression, type 2 diabetes, fatigue, dry and itchy skin, brittle hair and nails, joint pain and other inflammation in the body, and the inability to concentrate. Here are some top 10 food sources for Omega-3s. Start a healthy habit by adding some of these items to your daily diet and remember to buy organic when available.

Flax Seeds
Dried Ground Cloves
Walnuts
Salmon, Halibut, Cod
Cauliflower
Cabbage
Dried Ground Oregano
Mustard Seeds
Brussel Sprouts
Cooked Soybeans

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