Good news: Trans fats are linked to breast cancer risk. Why is this good? Two reasons. One, it unravels another bit of the mystery surrounding why people get cancer. Two, it gives us more reason to ditch trans fats from our diets.

We already know trans fats are artery-cloggers. That's why they're being phased out of various foods. Now researchers suspect they cause breast cancer too.

Women with the highest blood levels of trans-fats had about twice the risk of breast cancer compared to women with the lowest levels, say the findings of a study published in the American Journal of Epidemiology. We'd all be wise then to limit our consumption of processed foods, the source of trans-fatty acids. Trans-fats are mostly found in cooking fats, baked goods, snacks, and a variety of other prepared foods.

Interestingly, this study found women with higher levels of omega-3 fatty acids -- the good stuff, found in fish such as salmon, walnuts, and leafy green vegetables -- were not any less likely to have breast cancer. So the mystery continues. And all we can do is the best we can, with the information we have. See how good you're doing with this AOL Body cancer quiz.

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Each week, we'll be offering original recipes and unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

We spent much of 2007 reviewing all sorts of Super Foods -- click here for all previous You Are What You Eat Super Food posts -- and now that we're barreling quickly into 2008, heres' a handful of super items -- some old; some new -- that are sure to get lots of attention.

Probiotics

Look for labels advertising live and active cultures and you'll get yourself some health-enhancing organisms. Found primarily in yogurt and fermented dairy products, these will help you maintain a healthy digestive tract and may even ward off cancer.

Vitamin D

Vitamin D strengthens bones and prevents and treats muscle weakness, gum disease, diabetes, insulin resistance, arthritis, multiple sclerosis, hypertension, and certain cancers. Too much vitamin D can be toxic over time, though, so keep your daily intake under 2000 IU. Look for D to emerge as the vitamin of the year.

The Omega-3 Fatty Acid DHA

This omega-3 is not only good for the heart -- it can also improve mood, mental function, and vision and can cut your risk for certain cancers, dementia, and Alzheimer's disease. Try for two weekly servings of fatty fish (salmon, herring, mackerel, sardines) or 200 milligrams daily from supplements or fortified foods.

Nuts

Make it just a handful several times per week and nuts are a good thing. They can help cut your heart disease risk by as much as 39 percent and can lower your cancer and diabetes risk.

Curry Power

Curry powder contains the goods to help the brain get rid of amyloid plaques, which are associated with Alzheimer's disease. Curry's compounds also boost immunity.

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My kids are split on the fish thing. One little guy gobbles down the fish we serve for dinner -- usually Salmon or Tilapia -- and the bigger guy would rather the stuff never pass through his lips. He's a good sport, though, and eats what we tell him he must eat. It helps that we promise to never serve fish more than once per week -- which we do because we think it's so good for their growing bodies, what with all the Omega-3 fatty acids.

Yep, Omega-3s are beneficial for children, reported delegates at the Joint New Zealand & Australian Nutrition Societies Conference held this month. It seems new research by an international team of nutrition scientists shows conclusive evidence of improved brain growth and development, increased attention, and improved learning. How does fish come into play? Well, of particular interest is a range of health problems among New Zealand children that are being attributed to diets lacking oily fish and other foods rich in Omega-3s.

The effects of Omega-3 are so powerful that experts recommend kids increase their consumption as much as five times their current level. They also suggest healthcare professionals consider Omega-3s as an adjunct to treatment for kids with development brain disorders like ADHD and dyslexia.

And there you have it. My kids need fish. And so I will serve them fish, even if for just one day each week.

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Scientists are about to begin clinical trails to test whether Omega-3 works toward treating depression. The two fatty acids being tested are EPA and DHA which are naturally-occurring in certain foods like flaxseed and walnuts. Some other very rich omega-3 eatables include salmon, soybeans and tofu.

Helping curb depression has previously been considered a benefit of eating these types of food, but as this article suggests, this study will be the first to pit the two acids against each other (and a placebo). After recruiting 300 individuals to test, they should have a more conclusive idea on its effects. However, previous tests have claimed there is not a connection to depression and omega-3 (and contradictory studies to rebut those tests too).

At this point, there's a bit of conflicting literature on the topic. Who can say for sure if these results will be significantly different than the other studies? One thing is for sure though: as a society so heavily medicated for this brain condition, it would be nice to have a more natural, scientifically proven treatment for depression.

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I think there's not a whole lot of difference between practicing healthy habits for general wellness and practicing healthy habits for the prevention of breast cancer. Just check out the points made in this article about warding off the nasty disease that this year will strike about 178,000 American women.

The suggestions seem pretty familiar, don't they? That's because they're generally good for the body. And so it's simple, really. Just live a clean life, shoot for good health, and you'll have a fairly good shot at warding off all sorts of unwanted illness, like breast cancer.

In a nutshell, here's what tops this article's list of healthy habits:

• Maintain a healthy weight. A 2005 study showed women who gained weight after a breast cancer diagnosis had an increased risk of recurrence. Other studies show overweight women have a greater chance of a first-time breast cancer diagnosis. And countless studies indicate excess weight is bad for the heart, cholesterol, bones, joints, and more. Body Mass Index (BMI), although not a perfect measure, can help you chart your healthy weight.

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Eating fish is good for you. Is it good for the environment too? Not always. But a growing number of aquariums and fish conversation programs are offering "guilt-free" guides to help you make the best choices when it comes to buying fish and other seafood.

Fish that are abundant, well-managed, fished, or farmed make the guilt-free list. According to the National Seafood Guide 2007, published by the Monterey Bay Aquarium, here are some of the keepers:

Arctic Char (farmed)
Bay Scallops (farmed)
Catfish (farmed)
Clams (farmed)
Mussels and Oysters (farmed)
Pacific Halibut
Rainbow Trout (farmed)
Salmon (Alaska wild)
Spiny Lobster (U.S.)
Striped Bass (farmed or wild)
Tilipia (U.S.)

Now this list is not exhaustive. You can find more information here. You'll also get a peek at fish that are both high in omega-3 fatty acids and low in environmental contaminants -- like anchovies, oysters, and sardines.

Note: Young children, pregnant women, and anyone who wishes to watch their mercury consumption should always avoid seafood with high mercury levels -- such as shark, swordfish, king mackerel, and tilefish.

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A few years ago, low-fat and no-fat foods were all the rage. Many of us were convinced that the secret to losing weight was not eating fat. Most now know that fat is actually an essential part of a healthy diet, in part because it helps keeps you full and prevents you from overeating. That means that some fat can actually help you lose weight. While there are types of fat that you should avoid, there are others that play an important part of healthy eating.

It is important to stay away from trans-fats and to limit saturated fats as they can increase your levels of LDL, the bad cholesterol that leads to heart disease. However, monounsaturated fats (found in stuff like olive oil, avocados, almonds, Brazil nuts and sesame seeds) are great because they do the opposite -- they reduce cholesterol levels and can lower your risk of heart disease.

Essential fatty acids -- including Omega-3 fatty acids, which are in foods such as nuts, salmon, fish oils, flaxseed and more -- are necessary as your body doesn't naturally produce them, but they're required in order for your cells to rebuild and reproduce. So the next time you're label-reading, remember that not all fats are created the same, and know what to avoid as well as what to search out.

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Summer is a fantastic time for throwing backyard parties and hosting casual lunches with friends. If you're tired of doing the same old burgers and steaks on the grill this year and want to make something tasty as well as nutritious, take a look at this page that offers a bunch of tasty-looking recipes. The one that caught my eye, about half way down the page, is the recipe for salmon, tofu and broccoli patties.

The incredibly healthy ingredients alone make it worth giving it a go. Tofu is chock full of protein, vitamin B and iron, while salmon is low in saturated fat but high in Omega-3 fatty acids, which are good for your heart. The fish also contains lots of protein and not much cholesterol. Broccoli meanwhile is like a Super Food, providing calcium, potassium, folate, fiber, vitamin C and the antioxidant beta-carotene.

The best part is that each serving contains only 158 calories and 6 grams of fat (including only a single gram of saturated fat). In addition, you'll be consuming 23 grams of protein and 5grams of fiber. Sounds pretty great to me.

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When sitting down to eat in your favorite restaurant which steak do you order. Beef or Tuna? Tuna is a nutritious source of protein and omega-3 fatty acids. Everyday we learn more about the health benefits of tuna. Mercury is not the public health risk that some claim. No studies have shown that fish consumption has led to dangerous levels of mercury within the human body. Studies show that eating fish high in omega-3 fatty acids may reduce people's overall risk for developing heart disease. Tuna is also a very good source of vitamin B6.

So weigh out the benefits of nutrients in 4 ounces of tuna versus lean organic beef.

4 ounces of tuna contains:
tryptophan 0.38g
selenium 53.07 mcg
protein 33.99g
vitamin B3 (niacin) 13.54mg
vitamin B6 (pyridoxine) 1.18mg
vitamin B1 (thiamin) 0.57mg
phosphorus 277.83mg
potassium 645.25mg
magnesium 72.58mg
omega 3 fatty acids 0.33g

4 ounces of lean organic beef contains:
tryptophan 0.36g
protein 32.04g
vitamin B12 (cobalamin) 2.92mcg
zinc 6.33mg
selenium 27.67mcg
phosphorus 269.89mg
vitamin B6 (pyridoxine) 0.49mg
iron 4.05mg
vitamin B3 (niacin) 4.44mg
vitamin B2 (riboflavin) 0.35mg

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Inflammation is the body's response to tissue damage and infection. There are many conditions that cause inflammation. Genetics play a role, so does the environment. Environmental factors include diet, exposure to toxins, germs, pollutants, and inhalants. Some people have a genetic predisposition to heightened inflammation which can cause them to have an illness such as rheumatoid arthritis. But a commonly overlooked cause of inflammation is poor diet.

Foods that cause inflammation are sugar, simple carbohydrates, and certain fatty acids and oils. To reduce inflammation avoid junk foods such as donuts, pastry, and sugared drinks. Insufficient consumption of fish, fruit and vegetables is as bad for human health as smoking.A diet that reduces inflammation consists mostly of vegetables and fish. In my opinion, the foods that cause the least inflammation and are the most anti-inflammatory are fish such as halibut and salmon, and all kinds of vegetables. Make changes slowly and accept the fact that there may be times when you binge on unhealthy snacks and foods.

There are many other herbs and nutrients that could be taken to reduce inflammation. For instance using curry and cinnamon when cooking is great. Use a variety of herbs and spices. Many of them have antioxidants and other beneficial compounds. For instance, curry has curcumin, rosemary has rosmarinic acid and ginger has vanillin and zingerone. All of these compounds have health benefits. Basil, bay leaves, cumin, chili powder, coriander, dill, fennel, garlic, ginger, oregano, pepper, rosemary, sage, thyme, and garlic appears to protect against fungal and bacterial infections, high cholesterol, high blood pressure, blood clots and even cancer. Bee pollen, pomegranate, goji, mangosteen, graviola, green tea extract, and spirulina, are great herbs and additions to add to the body. A calcium supplement is recommended for postmenopausal women.

Cutting down or cutting out your sugar intake is a must to cut down on inflammation. Stevia, a no calorie natural herbal sweetener, is available in liquid or powder in health food stores. Reduce your intake of artificial sweeteners such as aspartame and saccharin also.

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The Big Apple is waging a war against all things artificially trans fatty with a new proposal which calls for the complete elimination of the unsaturated fatty acid. There is no question about it: partially hydrogenated oils are very bad for you. Because of this, doctors recommend keeping consumption to very trace amounts, due to the substance having absolutely no benefits for your health.

In fact, trans fats are directly linked to increasing your risk of coronary heart disease (not to mention diabetes and cancer). So as you can see, it appears as though we'd all be better off without it, right? Well NYC thinks so, and the proposal would affect 24,600 food eateries around the city. The idea here is to ban all ingredients that use artificial trans fats.

This has some people in the food biz up in arms. Chuck Hunt of the city's Restaurant Association says that "it goes well beyond what we think is prudent and acceptable." He believes it will create "havoc" in the kitchen with cooks having to discard old recipes. Apparently he believes that coming up with a healthier alternative to just a few ingredients is too much of a hassle to save people's lives and health.

Under the proposal, all establishments would need to make the change by July of 2008.

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