I am Diana Mirkin and I am explaining the Dash Diet to you and I would like to tell you why we include seafood on the Dash Diet. You will notice that there is no meat, and no chicken but there is seafood. Seafood is a very good source of protein. It's also a good source of omega three fatty acids and it is low in saturated fat. If you have been told that you have high cholesterol or if you are fighting high blood pressure, your doctor has probably told you to restrict saturated fats and that eliminates meat and chicken and every other thing that walks around on land. But the things that swim in the ocean are in a different food chain. They don't produce saturated fats, they produce those lovely unsaturated fats and omega three fatty acids that your body needs and that are good for you. So, you can follow the Dash Diet as a strict vegetarian if you want to. You don't absolutely have to include seafood. But it gives a tremendous amount of variety to your salads. It tastes good and it's good for you. Some of the choices that you have include sardines, crab meat, salmon, there are lots of different types of salmon that are available, you can use fresh salmon that you have steamed for yourself or broiled you can buy salmon in packets or in cans as we used in the salad we made today. You can also use smoked salmons, there are lots of choices when it comes to salmons. You can also use tuna fish. Tuna fish is a widely available seafood that comes in various flavorings now that they are packaging in these little foil packets and it again, makes the choices pretty much endless. Shrimp is another good seafood choice. Shrimp you may have heard is high in cholesterol, but good news, the cholesterol in seafood is not the same as the cholesterol that raises your cholesterol, so you can eat any sea food without worrying about its impact on your cholesterol. Enjoy a wide variety of seafood and next, we are going to talk about nuts and seeds.