Facts about fish oils: discover these supplements that are swimming with essential omega-3 fatty acids--good for your heart, brain, skin, weight, and overall health.

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If you're looking for the most effective way to get omega-3 essential fatty acids (EFAs) into your diet, it's time to dive into fish. Oils from fish--in both dietary and supplement forms--are arguably one of the best sources of the essential fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). New research suggests that these fatty acids are beneficial for everything from improved cognitive function to cancer and diabetes prevention.

1. They Pump Up Heart Health

DHA and EPA from fish or fish oils can lower triglycerides, decrease the risk of arrhythmia, and slow buildup of plaque in the heart and blood vessels, reducing risk of heart attack, stroke, and other heart-related diseases. The American Heart Association says adults who get a daily average of 250 mg of omega-3 fatty acids from eating a variety of oily fish about twice a week, or through supplements, can decrease their risk of cardiovascular disease. People with cardiovascular disease should aim to get 1,000 mg of omega-3 fatty acids per day.

2. They Help Alleviate Pain and Inflammation

Research has shown that taking fish oils is a safe way to reduce the production of pro-inflammatory and pain-sensitizing messenger molecules while simultaneously raising the levels of anti-inflammatory self-healing molecules.

"Inflammatory mechanisms in the body are in part regulated by the type of fat we consume in our diet," says Keri Marshall, ND. However, surveys show that up to 70 percent of the U.S. population consumes a diet with an imbalanced ratio--too much omega-6 (other than GLA, see below) and not enough omega-3--that creates low-grade chronic inflammation.