OK, so you've heard about the benefits of omega-3s - the heart-healthy fatty acids found in fish like salmon. There is also benefit from omega-6s. The American Heart Association now recommends that five to 10 per cent of your daily calorie intake should come from omega-6 fatty acids, the kind of fat found in polyunsaturated oils. The primary omega-6 fatty acid in food is linoleic acid. Polyunsaturated oils with the highest amount are safflower and sunflower oils. Soybean oil also has high amounts of these fatty acids.

The new recommendations, reported recently in Circulation, Tufts University Health & Nutrition Letter (April 2009), are based on six studies that showed replacing saturate fats (found in butter and whole milk, baked goods and meat) with omega-6 fats lowered the risk for coronary heart disease by 24 per cent. (Earlier research had suggested that linoleic acid might actually increase cardiovascular risk by promoting inflammation, but the reviewers found little evidence linking omega-6s to higher inflammation levels.)

Americans now average about six per cent of total calories from omega-6s. Best way to keep track is to check labels for listing of polyunsaturated fats or to alternate between monounsaturated oils like canola and olive and the polyunsaturated oils.

Healthy-eating tips:

The American Heart Association has other tips for healthy eating as well:

Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.

Select fat-free, one per cent fat and low-fat dairy products.

Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.

Cut back on foods high in dietary cholesterol. Aim to eat less than 300 milligrams of cholesterol each day.

Cut back on beverages and foods with added sugars.

Choose and prepare foods with little or no salt. Aim to eat less than 2,300 milligrams of sodium per day.

If you drink alcohol, drink in moderation. That means one drink per day if you're a woman and two drinks per day if you're a man.

When you eat out, keep an eye on your portion sizes.

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