Karen Collins, MS, RD, CDN
American Institute for Cancer Research

Q: Does the oil that sardines are packed in contain omega-3 fatty acid? A: Sardines themselves are an excellent source of omega-3 fat, a special kind of polyunsaturated fat that seems to offer protection against both heart disease and cancer. However, sardines canned in oil are not canned in fish oil. Usually soybean oil is used (although some versions use olive oil or a mix of olive and sunflower oil). By eating more omega-3 fats and fewer omega-6 fats, we can decrease the inflammation that seems to promote cancer and heart disease, and increase self-destruction of cancer cells that do form. While soybean oil contains a small amount of omega-3 fat, it contains more than seven times as much omega-6 fat. If the oil adds more omega-6 polyunsaturated fat than the amount of omega-3 fat the sardines supply, then the goal of switching to healthier proportions will not be met. Of course, sardines are still low in saturated fat and good sources of calcium. But choosing sardines packed in water, olive oil, mustard or tomato sauce will provide the more complete health benefits of eating these good sources of omega-3 fat. The list of ingredients identifies the kind of oil, as well as other additions, including salt. Some varieties, particularly those canned in mustard, can be very high in sodium.

Q: How can smoking affect the risk of cancers besides lung cancer?
A: Cancer-causing substances in tobacco smoke, such as benzene, nitrosamines, hydrocarbons and vinyl chloride, are absorbed into the body through the lungs and digestive system, and then travel throughout the body. These carcinogens bind to our cells and create damage that can lead to cancer. They also increase oxidative stress in cells, damaging DNA and making fewer antioxidants available to fight other cancer-causing damage. Cigarettes, cigars and smokeless (chewing) tobacco differ somewhat in the organs they affect most, with lung cancer and cancers of the head and neck mouth, throat, larynx (voicebox), and esophagus the most obvious. But as tobacco?s carcinogens travel to every organ, they also increase risk of colon, breast, stomach, bladder, pancreatic and cervical cancers.

Q: How long is it safe to keep chicken, tuna or pasta salad that I get at the deli?
A: Get only what you can use in 2 to 3 days if you will be serving it to anyone with a weakened immune system, including young children, the elderly, or someone with a chronic illness. Others should be safe eating such salads for 3 to 5 days after purchase. Mayonnaise-based salads don?t freeze well, so if you have some left after that time period, throw it out. You can?t judge whether food is still safe by how it looks or smells. Many people find it helpful to mark the top of the food?s containers with either the date you bought it, the date (no more than five days later) when you must discard it, or both. Otherwise it?s easy to lose track of time and inadvertently put yourself and others at risk of food-borne illness.