So why do experts now believe that some fats are actually beneficial?

Good fats work wonders, like boosting the “good” cholesterol levels. One of the most important fats is omega-3 fatty acids. These unsaturated fatty acids are thought to have anti-inflammatory effects. Not only can this reduce inflammation in the body, it can raise good cholesterol numbers. The overall effect of these protective benefits is a lower risk of heart attack and stroke. 

This is where salmon comes into play. If you want to reap the benefits of omega-3s, salmon is where it's at.  This freshwater fish is chock full of them. The Mayo Clinic recommends consuming at least two servings of fatty fish, like salmon, a week.

If the taste of frozen salmon frustrates you, opt for fresh. And if you don’t live in a salmon-rich area, look for salmon that has been recently flown in. Salmon generally only smells “fishy” when it’s older.   

2.    Salmon is a good source of niacin.

Salmon is rich in niacin, which is a water-soluble vitamin that regulates blood sugar and may lower cholesterol. Niacin is a B3 vitamin. There are eight of these, niacin being one of them. So niacin and vitamin B3 essentially mean the same thing.

The health benefits of niacin are vast. For starters, research shows that niacin can reduce the risk of developing cataracts. In addition, niacin can lower one’s risk of developing Alzheimer’s disease. And best of all, it can lower the risk of death associated with heart disease.