If you are still caught up in the '90s mentality of low-fat dieting, new research suggests this is not a heart-healthy diet. As a matter of fact, there are many heart-health benefits of including vegetable oils and foods rich in omega-3 and omega-6 polyunsaturated fatty acids. So what does that mean? It means you should include foods such as soybean cooking oil, canola and flaxseed oils, walnuts, and fish such as salmon, tuna and sardines in your diet. A diet rich in omega-6 fatty acids (mainly linoleic acid) may also lower blood pressure. Linoleic acid is found in foods such soybean, safflower, sunflower and corn oils, tofu, nuts, and seeds.

Research conducted by Dr. Hannia Campos of Harvard School of Public Health in Boston found that participants in the study with the highest levels of alpha-linolenic acid in their body fat had a 59 percent lower risk heart attack. And the good news is that you do not have to make a dramatic shift in your diet in order to reap these healthful benefits. We only need about two teaspoons of soybean oil or canola oil, half a teaspoon of flaxseed oil, or six to 10 walnut halves each day to reap the benefits. And, an added benefit is that the good fat found in omega-3 and omega-6 polyunsaturated fatty acids also fills your tummy up faster which means you may also consume fewer calories throughout the day.

I like to start my day off with a heart healthy breakfast ... just toss a small handful of walnuts in your morning cereal and you are set!