All fats are not created equal. The choice of fats in your diet is crucial to the healthy function of your cell membranes, and can actually stimulate or quell inflammatory pathways in your body. This can greatly affect your risk of heart disease, stroke, many cancers and even neurological disorders including stroke and demenia.

The American diet tends to be too high in omega-6 fatty acids and the harmful trans-fatty acids while being deficient in omega-3 fatty acids. On May 27, 2003, the White House urged government health agencies to encourage Americans to increase the omega-3 fatty acids in their diet and decrease the dangerous trans-fatty acids.

HOW TO BRING OMEGA 3 FATTY ACIDS INTO YOUR DIET

The easiest way for most people is to supplement with a purified fish oil to assure a daily intake without risk of contamination.   It certainly is possible to obtain these from dietary sources however by using fish and flax seed.   The amount of flax seed should not exceed 3 tablespoons per typical day however as an imbalance in plant vs. fish sources of omega-3 fatty acids can inhibit some of the conversion from DHA to EPA which are essential for optimization of certain functions of the body.

In general, the further north the fish and flax are from, the more omega-3 fatty acid content.  

Fish highest in omega-3 fatty acids are coldwater fish such as Mackerel, Salmon, Herring, Tuna, Sardines.

Recent reports have brought into question the amount of fish that is actually safe to eat.  

The Physician's for Social Responsibility in partnership with the Association of Reproductive Health Professionals have developed a science based reference guide that considers not only mercury but also PCB's and therefore their guidelines are more protective than the guidelines put out by the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA). PCB's (polychlorinated biphenyls) are industrial pollutants banned almost 30 years ago which still linger in the environment and have been linked to cancer. The larger fish, which tend to be higher in the food chain, tend to accumulate higher concentrations of chemicals and mercury.

  In general,   Mackerel (other than that found in the Gulf of Mexico) and Tuna (chunk light) were the fist highest in omega 3 fatty acids and considered to be safe for up to 2 servings per week. The latest reports on salmon unfortunately, have not been reassuring other than for the wild Alaskan Salmon. The farm raised (basically Atlantic), from Chile or Washington, are considered only safe to eat once a month, and the salmon from Maine, Norway, or Canada safe to eat only once every two months. If you dine out, most restaurant chefs will be able to answer where the fish are from. When you eat fish, generally cooking the fish can reduce contaminants by about 30 % as grilling or broiling let fat and juices drain away. It is also advisable to trim visible fat as this is where the pollutants, including pesticides, tend to collect.

For a more detailed list of Physician's For Social Responsibility's more cautious and comprehensive guidelines, please visit www.mercuryaction.org and click on Healthy Fish, Healthy Families, issue August, 2004.

EASY CHINESE SALMON RECIPIE

Salmon filet (preferably wild Alaskan)
2 T. Soy Sauce
1-2 T. Ground or finely diced fresh ginger (optional)
2 scallions, chopped
1/4 cup chopped fresh cilantro (optional)
Heat oven to 350 degrees and bake salmon until separates easily with fork and is done in center. Mix ginger and soy sauce together while fish is cooking and then pour over fish. Broil for a few minutes until beginning to brown lightly. Remove from oven and sprinkle scallions and cilantro over fish and serve with rice and broccoli or other vegetable. Enjoy!