When it comes to fat, don't cut back!

When it comes to fat, there's one type you don't want to cut back on: omega-3 fatty acids. Two crutial ones--EPA and DHA--are primarily found in certain fish.  ALA, another omega-3 fatty acid, is found in plant sources such as nuts and seeds.  Not only does your body need these fatty acids to function, but also they deliver some big health benefits.

Because essential fatty acids (ALA, DHA, EPA) are not made in the body, you need to get them from your diet.

                                 *  Where Blood fat (triglycerides).  Fish oil supplements can
                                     lower elevated triglyceride levels.  Having high levels of this
                                     blood fat puts you at risk of heart disease.  DHA alone has
                                     also been shown to lower triglycerides.
                                 *  Rheumatoid arthritis.  Fish oil supplements (EPA+DHA) can
                                     curb stiffness and joint pain.  Omega-3 supplements also seem
                                     to boost the effectiveness of anti-inflammatory drugs.
                                 *  Depression.  Some researchers have found that cultures that
                                     eat foods with high levels of omega-3s have lower levels of
                                     depression.  Fish oil also seems to boost the effects of
                                     antidepressants and may help the depressive symptoms of
                                     bipolar disorder.
                                 *  Baby development.  DHA appears to be important for visual 
                                     and neurological development in infants.
                                 *  Asthma.  A diet high in omega-3s lowers inflammation, a key                                                    component in asthma.  But more studies are needed to show if
                                     fish oil supplements improve lung function or cut the amount of
                                     medication a person needs to control the condition.
                                 *  ADHD.  Some studies show that fish oil can reduce the symptoms 
                                     of ADHD in some children and improve their mental skills, like 
                                     thinking, remembering, and learning.  But more research is
                                     needed in this area, and omega-3 supplements should not
                                     be used as a primary treatment.
                                  *  Alzheimer's disease and dementia.  Some research suggests
                                      that omega-3s may help protect against Alzheimer's disease
                                      and dementia, and have a positive effect on gradual memory
                                      loss linked to aging.  But that's not certain yet.

When possible, try to get omega-3 fatty acids from foods rather than supplements.  Aim 
to eat fish high in DHA and EPA omega-3 fatty acids two to three times a week.

These include:
 
                                   *  Anchovies
                                   *  Bluefish
                                   *  Herring
                                   *  Mackerel
                                   *  Salmon (wild has more omega-3s than farmed)
                                   *  Sardines
                                   *  Sturgeon
                                   *  Lake trout
                                   *  Tuna

Here's to happy health!!