You have been told for years to avoid fats and in fact low or nonfat products have been flooding supermarket shelves for years. No-fat cookies, bakery products, etc, are readily available but obesity, heart disease, diabetes and cancer keep increasing in America.

Recently there has been a lot of press and articles in the newspapers about fat being good for us. What should we do, go out and eat a steak dinner, potato with sour cream and cheesecake for dessert, or have a golden arches type meal?

Researchers are looking at the need for certain types of fats in our diet, specifically more omega-3 fatty acids. The claim is that the proper balance of omega -3 fatty acids in our diet will reduce risk of heart disease, stroke, and fight inflammatory disease like arthritis. Recent researchers have shown that omega 3 fatty acids may reverse cancer weight loss, boost immune function and possibly help to suppress tumor growth.

It's thought that we consume too much Omega 6 fatty acids in our diets in proportion to Omega 3 fatty acids. Omega 6's are involved in processes as stimulating inflammation and blood clotting. Our bodies and minds need both omega 6 and 3's. Fat is present in every cell, nerve ending, and used as hormone messengers. The problem is that we are out of balance due to too much of certain fats as Omega 6's.

Fish oil is one rich source of the essential omega-3 fatty acids. Many research studies show that fish consumption is associated with lower rates of coronary artery disease. These fatty acids are esential fats necessary for our normal growth and development. The omega 3's are EPA or eicosapentaenoic acid and DHA or docosahexaenoic acid, just remember 'Every Patient is an 'A' and Don't Hesistate to take Action". Alpha linolenic acid is also converted into EPA and to a lesser extent DHA. These may have anti-inflammatory effects, and have beneficial effects on factors involved in heart health and inflammatory disease. They are also shown to inhibit platelet aggregation and possibly lower blood pressure and increase protective factors.

Let's Get balanced
Foods to Eat - 'go nuts' - include unsalted, unprocessed nuts as walnuts daily (note: have a limited amount as they are very high in calories), flax oil and flax seed, grass-fed meats (what the animal eats gets passed on to you), fatty fish as sardines, anchovies, salmon, swordfish, Note: farm raised fish contain a lower amount of 0mega 3's than fish found in oceans, rivers and lakes);
Be 'Colorful' introduce yourself to Purslane, a green leafy vegetable high in omega-3, along with chard and kale.

Foods to Limit - "hydrogenated fats" as an ingredient on a food label, French fries, bottled salad dressings, bakery goods, processed foods, too much corn oil.

Tips for increasing the Power of 3's
Instead of a steak dinner, potato with sour cream and cheesecake, try some of these suggestions:
…Add a few teaspoons of ground flax into your cereal or oatmeal
…Include a salmon wrap for lunch (choose fish not farm-raised),
…Snack on ¼ cup of walnuts or almonds.
…Enjoy and savor your meals
…Share your knowledge with friends
…Seek the advise of a Registered Dietitian.