Do you want to keep your mind in top shape and lower your risk for dementia?

The answer is simple...

Eat more fish. 

It's easier said than done, I know -- but a study published in August in the American Journal of Clinical Nutrition finds that the more fish people eat, the lower the risk of dementia.

Although the study didn't take it to the next level and find out what specifically was providing this great benefit, the smart money is on the omega-3 fatty acids found in so many fish.

And that's not the only great news about omega-3 fatty acids this week. Another new study confirms what most of us have been seeing in practice for a while now: Fish oil helps support a healthy heart.

The study, published in the Journal of the American College of Cardiology, recommends that healthy men get 500 mg of omega-3 fatty acids per day, and that men facing heart disease get 1,000 mg per day.

You'll get that in just a couple of ounces of good, fresh salmon.

When I need to collect my thoughts, or if I'm just looking to unwind for an afternoon, I like to head up into Glacier National Park and hike the great trails there.

Some of the area's lakes are filled with Kokanee salmon. Most tourists think we've always had salmon here, but the locals will tell you the fish were introduced nearly a century ago -- but that's another story.

Why am I telling you this? You're probably thinking this is just a red herring -- but it's not (even if herring are another great source of fish oil).

Each of these salmon -- and there are so many of them -- are loaded with omega-3 fatty acids. A six-ounce serving of salmon can have up to 3 grams of omega-3 fatty acids.

And while the salmon are more noticeable, the lakes here also have freshwater trout, another great source of omega-3 fatty acids. In fact, the trout can have even more omega- 3 fatty acids than the salmon. The secret is the source: Stick to freshwater trout, like the ones we have out here, because sea trout can be high in mercury.

While nothing beats a natural source of omega-3 fatty acids, I always encourage my patients to add a supplement. It's the only way to make sure you'll get all the great benefits of omega-3 fish oils, unless you really love your salmon.