It's no secret that a diet rich in Omega-3 fatty acids, found in ocean fish and flaxseed oil, is a great way to protect yourself from cardiovascular disease. But including one meal of fish each day in a low-fat weight-loss [1] diet can make an even larger difference in your health [2].

Researchers at the University of Western Australia say individuals in their study were all on diets, had high cholesterol [3] levels, were being treated for high blood pressure and ran a risk of getting diabetes [4]. Researchers say they were skeptical about introducing too much fish into their diets because fish can affect glucose tolerance.

Surprisingly, the study finds including a daily fish meal in a weight-loss [1] diet actually lowered cholesterol [3] levels, had a beneficial effect on glucose metabolism and promoted weight loss. Researchers say the key is having an overall diet with less than 30 percent of calories from fat.

They say the diet with the fish works because it changes the way fatty acid is delivered to the liver. The change comes as the Omega-3 fatty acids lower cholesterol [3] levels.

Check our ThirdAge Healthy Heart Index [5].