### How to Improve Your Diet to Reduce the Risk of Diabetes and Other Diseases Americans have become very cautious about fat in their diets, and for good reason. Scientists have linked fat to various diseases, including heart disease, obesity, and some cancers. This has led to the popularity of fat-free products like potato chips, luncheon meats, and cookies. However, being healthy isn't just about avoiding fats; it's about consuming the right kinds of fats in the right amounts. Dietitian Elizabeth Somer emphasizes that it's not about good fats versus bad fats but about balance. Omega-3 fatty acids, found in foods like salmon and mackerel, can help prevent heart disease, diabetes, and obesity. On the other hand, the typical American diet is high in omega-6 fatty acids, which can lead to higher rates of heart disease when not balanced with omega-3s. Cultures with healthier diets, like the Japanese and Mediterranean diets, have a better balance of omega-6 to omega-3 fatty acids. In the U.S., the ratio is about 20 to 1, which is too high. To improve this, Americans should reduce their intake of omega-6-rich foods like vegetable oils and processed foods and increase their intake of omega-3-rich foods like cold-water fish and green leafy vegetables. For those who don't like fish, fish oil supplements are an option. Studies show that up to eight grams a day can be safe, but getting omega-3s from natural food sources is always better. Pregnant women should also consider eating more omega-3-rich fish to support their baby's nervous system development. In summary, to reduce the risk of diabetes and other diseases, Americans should focus on balancing their intake of omega-6 and omega-3 fatty acids by making smarter food choices.