Eating tuna, salmon, or other fish rich in omega-3 fatty acids once a day as part of a weight-loss plan can help you lose weight and improve your overall health, Australian researchers report. 

Research suggests that omega-3's protect against heart disease by lowering blood pressure and cholesterol levels. Cold water fish such as salmon, tuna, cod and mackerel are rich in omega-3 fatty acids. 

Participants in the study lost weight, lowered their cholesterol levels and reduced their risk factors for diabetes. 

Fish oil supplements provide another option. However, daily fish consumption offers greater benefits because as fish consumption increases, meat consumption likely decreases, resulting in a decrease in total dietary fat intake.