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Choosing the Right Fats

The saturated fats found in animal foods increase the odds of cardiovascular disease. Trans fats found in margarine and processed foods promote inflammation.  The Omega-3 fatty acids found in foods like fish, flax seed, salba, avocados, olives, nut butters and walnuts protect the heart. "What's good for the heart is good for the brain."  Current studies have revealed that fats in fish can help reduce the risk of dementia and Alzheimer's disease. Be conscientious of which fish you select, as the larger the fish the greater the chances of mercury.  Smaller fish eat marine plant life and generally do not contain high levels of mercury. Limit your consumption of high  mercury albacore tuna to 6 ounces per week and totally avoid high mercury fish such as shark, swordfish, mackerel and tilefish.  Fish that contain high omega-3 fatty acids are salmon, sardines, herring, eel, Japanese minnows and anchovies.



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