Omega-3 Fatty Acids: Long before we heard about the dangers of trans fats, we were hearing about the benefits of omega-3s, the polyunsaturated fatty acids found in fatty coldwater fish, such as mackerel, albacore tuna, salmon, sardines, lake trout and, yes, caviar. Omega-3 fatty acids are also found in canola, soy and wal­nut oils.

Omega-3 fatty acids may help prevent blood clots that can cause heart attack and stroke. They also may help prevent hardening of the arteries. Research suggests that a particular omega-3 fatty acid—docosahexaenoic acid or DHA—may have an effect on brain chemistry, development and functioning. Evidence suggests that DHA helps regulate the "feel good" brain chemical serotonin, and some researchers speculate that DHA may have a protective role in degenerative brain diseases like Alzheimer's that lead to memory loss and dementia. And it seems that DHA may play a role in stress reduction, too, by suppressing the release of damaging stress hor­mones.

With all this potential good news about fish oil, you might be tempted to take a fish oil capsule, rather than eat the "real thing." But think twice before taking fish oil supplements. They contain a far more potent dose of omega-3 fatty' acids than found naturally in food, and we don't know the long-term effects of such high doses. Getting your omega-3s in Mother Nature's package is not only safer but may be more effective because other nutrients and com­pounds in fish may also have beneficial effects on your health. In addition, substituting fish for fatty meats is an effective way to de­crease saturated fat in your diet.