Most adults should increase their intake of omega-3 fatty acids while curbing their intake of saturated and trans fats, according to the Academy of Nutrition and Dietetics.

The group recommends that 20 to 35 percent of our calories come from dietary fats, noting that eating more fish, nuts, and seeds is “a simple and effective way to improve health.”

Fish is an excellent source of the omega 3s EPA and DHA, while flax, walnuts, and organic canola oil are among the plant sources of the omega 3 ALA.

Researchers have been trying to determine why there’s so much mercury in seafood.

They studied fish living in the North Pacific, which is in the path of winds coming from the parts of Asia with lots of coal-fired power plants.

When scientists analyzed the chemical makeup of the toxins in fish tissue, they determined that the mercury was coming from the atmosphere—not volcanic eruptions or oceanic sediments, as some suggested.

The mercury found in certain fish was “a near perfect match” with the atmospheric forms of mercury, which can travel long distances.

Once mercury lands on the water, bacteria on the surface convert it to a more toxic form—methylmercury. This is what accumulates in the tissues of fish.

Unfortunately, mercury levels are likely to rise in the future unless more countries institute emissions controls or begin to use less-polluting sources of energy.

Arthritis in your knees. Gastritis in your digestive tract. Dermatitis on your skin. Gingivitis in your gums.

See the pattern?

“‘Itis’ diseases can set up shop in every part of your body,” says Jacob Teitelbaum, MD, author of Real Cause Real Cure.

“Those conditions share the suffix ‘itis’ because they share a single symptom: inflammation.”

Dr. Teitelbaum, an expert in traditional and alternative medicines, says inflammation is an underlying cause of heart disease and many other conditions, including Alzheimer’s, asthma, and inflammatory bowel disease. It’s also been implicated in many cancers.

Beat the Heat

Getting plenty of exercise, reducing stress, avoiding toxins such as tobacco smoke, and eating a healthy diet are proven ways to combat inflammation.

Dr. Andrew Weil, MD, maintains that what you eat (and what you don’t) will play a significant role in the amount of inflammation in your body. “Learning how specific foods influence the inflammatory process is the best strategy for containing it and reducing long-term disease risks,” he writes. Dr. Weil advises eating a variety of fresh, healthful foods; minimizing consumption of processed and fast foods; and consuming an abundance of fruits and vegetables.

You can read more about his anti-inflammatory diet at Dr.Weil.com

Eat Healthy Fats

Dr. Teitelbaum notes that the ratio of omega-6 fatty acids to omega 3s in our ancestors’ hunter/gatherer diet was once less than 2 to 1. Today, he says, the average American eats about 15 times as many omega 6s as omega 3s.

“A diet with the wrong mix of fats—too many inflammatory omega-6 fatty acids and too few inflammation-calming omega-3 fatty acids—causes chronic inflammation,” he says.

He recommends several ways to improve the balance. If you eat meat, choose grass-fed and free-range options, which are richer in omega 3s and lower in omega 6s than feedlot animals. This includes chicken.

Snack on nuts instead of chips and sweets. Opt for olive oil for cooking, and use it instead of butter on bread. Eat three to four servings of fish each week (not fried). Omega-3 rich varieties include salmon, mackerel, sardines, tuna, and trout. Take a fish-oil supplement.

Natural Helpers

Look for these inflammation-fighting supplements: Gamma linolenic acid (GLA) is one of the few healthful omega-6 fatty acids found in the oils of some plant seeds, including evening primrose, borage, and black currant.

It is converted by the body into inflammation-fighting compounds. Natural eggshell membrane (NEM) relieves the pain and stiffness of joint and connective tissue disorders. Ingesting a daily 500-milligram (mg) supplement led to rapid (within seven days) and ongoing relief in two recent studies.

Botanical inflammation fighters include the spice turmeric and its chemical component curcumin, and herbs such as boswellia (also known as frankincense), ginger, andrographis, devil’s claw, and white willow bark.

A couple of servings a week can boost your brain and your heart and provide a huge range of other benefits.

Fish are the best dietary source of two crucial omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosapentaenoic acid (DHA). All fish contain these omega 3s, but oily, coldwater species like salmon, sardines, and herring are the richest sources. Some forms of marine algae are another source—look for it in supplement form. Among their many attributes is that EPA and DHA reduce triglycerides, a type of fat in the blood. Certain plant foods, such as walnuts and flaxseed, provide alpha linolenic acid (ALA), another omega 3 that the body partially converts to EPA and DHA.

Thousands of studies have found health benefits from consuming omega 3s, including

• Lower risks for heart disease, dementia, brain aging, Type 2 diabetes, certain cancers, rheumatoid arthritis, and osteoarthritis.
• Enhancements in memory and thinking abilities, immune function, strength training, eye health, and lung function during exercise.

Eating baked or broiled fish is more healthful than eating it fried. In fact, eating fried fish not only cancels the benefits, but it may also increase the risk of heart disease.

The American Heart Association (AHA) recommends that adults eat fish at least twice a week, although it has not set a dietary guideline for daily omega 3 intake. The AHA recommends supplementation with fish oil for adults with heart disease or high cholesterol.

The American Dietetic Association and the Dietitians of Canada have jointly recommended a daily intake of 0.5 grams of combined EPA and DHA for most adults. You’ll get about a gram from each serving of fatty fish.