White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the 'good' fats. The omega-3, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in fish provide the greatest health benefits; contrary to the popular belief, the best source of omega-3 fatty acids is fish rather than fish oil capsules.

The American Heart Association recommends two servings of fish a week, encouraging the consumption of salmon, char, mackerel and herring because these contain more omega-3 than lighter fish such as cod and halibut. A single 150gram serving of fish or other seafood provides 50-60 per cent of an adult's daily protein needs. All seafood is low in fats, which constitute about five per cent of its nutritional value.

Hundreds of studies have been carried out on fish or fish oils and their role in the prevention or treatment of heart disease. An article in the British Medical Journal recommends fish or fish oil supplements to prevent heart attacks, particularly in people with a history of vascular disease.

A growing body of evidence indicates that the regular consumption of fish reduces the risk of various diseases and disorders, and provides a number of health benefits. Eating fish every week helps minimise the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity and lowering blood pressure and blood fats, as well as boosting 'good' cholesterol.

Children who eat fish may be less likely to develop asthma. Fish rich in omega-3 fatty acids can contribute to the health of brain tissue and the retina (the nerve layer at the back of the eye). Elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease. Furthermore, regular fish consumption may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease.

Baking, poaching, grilling and steaming are all healthy ways of preparing fish without decreasing their nutritional value. To ensure that the fish you buy is fresh, check for a 'fishy' smell. If you detect one, don't buy it. Whether you buy whole fish, fillets or steaks, the fish should be firm, not soft to the touch. It's best to cook fish the day you buy it. The general rule of the thumb for cooking fish is to cook for 10 minutes per inch of thickness, measured at the fish's thickest point.

Overall, fish is an important part of a balanced diet; it is full of vitamins, and other nutrients, including essential fatty acids. It helps in lowering cholesterol level and in controlling blood pressure. Meat, poultry and fish are all excellent sources of protein. With the right selection, preparation and storage, these three items can form the backbone of any healthy diet and give our body more disease-fighting potential.