Fish, especially oily fish, is rich in omega-3 polyunsaturated fatty acids. Research has established a link between eating fish and a lowered risk of death from coronary heart disease. The American Heart Association recommends that you eat at least two servings of fish each week. (One serving equals about 3 ounces cooked, or a serving about the size of a checkbook). Examples of fish relatively high in omega-3 fatty acids include salmon, trout and herring. Grill, bake or poach fish. Limit commercially fried fish and don’t add cream sauces. Prepare fish without added saturated and trans fat.