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 (some) Fat does have its benefits
A special Thank You to Sandra Newson for providing this article. 

Researchers have identified a number of benefits from consuming omega-3 fatty acids:

• Improving inflammatory diseases such as rheumatoid arthritis, psoriasis, and asthma lowering blood pressure and triglycerides

• Increasing HDL (good) cholesterol

• Reducing depression, as well as the symptoms of bipolar disorder and Alzheimer's disease.

The American Heart Association recommends we consume the following amounts of omega-3s: or people without heart disease, at least two servings each week of a fatty fish such as salmon for people with heart disease, 1 gram each of DHA and EPA (types of omega-3s) daily or people with elevated triglycerides, 2 to 4 grams each of DHA and EPA daily, in capsule form. This supplementation should be done under your doctor's supervision.

Foods that naturally contain omega-3s include fish (salmon, tuna, white fish), flaxseed, walnuts, pinto beans, and broccoli, as well as canola, soybean, and flaxseed oils. To find out how much omega-3s are in some of the foods you eat, look up particular foods in  Nutrition Data.  Enjoy some of the really good fats — think about your intake of omega-3 fatty acids.

More than 106 million adults in the United States have cholesterol values higher than 200 mg/dl, a level that's considered elevated by the American Heart Association.
Reading labels to learn a food's cholesterol content is usually how most people start their cholesterol-lowering efforts. (You probably already know that diet and exercise can also help to lower cholesterol.)

But cholesterol content is only a part of the story. Saturated fat raises your cholesterol just as much as cholesterol itself. So the foods you eat should be low in both cholesterol and saturated fat. It is possible for foods to be higher in fat and still not contain any cholesterol. Oils, peanut butter, nuts, avocados, and non-dairy mayonnaise are high in fat but don't have any cholesterol because they don't contain any animal products. 

Next on the cholesterol-lowering list are foods that contain lots of fiber. Fiber-rich foods lower cholesterol because, as they pass through the intestines, the fiber absorbs bile and excretes it as waste. The liver must then pull more cholesterol from your blood to make more bile. 

But here's the catch on fiber: There are two types, soluble and insoluble. It's the soluble fiber that has been linked to lower cholesterol levels. You can find it in dried beans and peas, oats, barley, and many fruits and vegetables. 
How much fiber do you need each day? The average American takes in only 15 grams of fiber per day, well below the recommended 28 grams of fiber per day for a 2,000-calorie diet.

According to the research, just 5 to 10 grams of soluble fiber per day can help lower cholesterol by 5 percent. When you cook, try adding lentils and fiber-fortified products like cereals and breads.

Check out the fiber content of these foods:

apple (with peel): 3 grams
pear (with skin): 4 grams
1 cup strawberries: 4 grams
one-half cup lentils: 4 grams
one-half cup spinach or peas: 2 grams
one-half cup bran cereal (varies by brand): 8 grams

But all you really need to remember is that, every single day, you can eat your way to lower cholesterol by consuming at least five servings of fresh fruits and vegetables, which are naturally high in fiber and low in fat. Think of fiber as a cheaper and healthier way than medicine to lower your cholesterol.   

© 2007 Johns Hopkins University. All Rights Reserved. This article from Johns Hopkins University is provided as a service by Yahoo. All materials are produced independently by Johns Hopkins University, which is solely responsible for its content.

11 Items You Don't Have to Buy Organic

The best way to reap the health benefits of fruits and vegetables without exposing yourself to potentially harmful pesticides is to choose organic produce whenever possible, especially those varieties which are more likely to be contaminated. But if organic produce is cutting into your budget, it's okay to buy non-organic varieties of the fruits and vegetables listed below, which tend to contain the least amount of pesticides. However, make it a habit to wash them thoroughly before eating or cooking, to remove dirt and bacteria. 

1. Asparagus
2. Avocados
3. Bananas
4. Broccoli
5. Cabbage
6. Corn (sweet, frozen)
7. Kiwi
8. Mangos
9. Onions
10. Pineapples
11. Peas (sweet, frozen)

Source: http://www.drweil.com/drw/u/TIP02845/11-Items-You-Dont-Have-to-Buy-Organic.html