Omega-3 fatty acids tied to better heart health

Studies show eating a diet rich in omega-3 fatty acids helps boost heart health. They help fight inflammation and may also lower levels of bad cholesterol.

Ashley Koff, a registered dietician, said it's hard for people to see the benefits of healthy changes, but omega-3's, which are essential fatty acids, can make a difference.

Omega-3's help "the body attack any of that inappropriate inflammation that may be coming from other food sources and environmental (factors) as well," Koff said.

Koff is referring to the processed foods that contain altered forms of omega-6 fatty acids. Oils, like soy, grape seed and safflower, are polyunsaturated fats that can be good for you - if they're not overly processed.

Most foods are "very, very processed and they'll sit on your shelf forever. But what's good for shelf life is not good for your life," said Jonny Bowden, a nutrition expert. "You really don't want things that can sit on the shelf like a Twinkie for two years."

A good fat source? Cold-pressed, extra-virgin olive oil. A bad source? Partially hydrogenated vegetable oil.

Experts say it's less about having fish in your diet and more about getting a balance between the omega-3 fats and the omega-6 fats.

That's because a typical consumer's balance is way off. In general, people consume about 20 times more omega-6 fats than omega-3 fats, and it should be a balance of both.

A simple home blood test can help determine the percentage of both types of fat in the body. After increasing the intake of omega-3 foods in your diet, consumers can retest in a bit over 3 months.