The ideal: Eat it twice a week. Fatty fish, like salmon, trout, and sardines, are packed with DHA and EPA omega-3 fatty acids, which have been found in many studies to reduce the risk of heart disease and boost the immune system.
The next best thing: Add flaxseed or fish oil to your diet. Here are two easy ways:
- Sprinkle one to two tablespoons of flaxseed on salads or oatmeal, says Tracy Gaudet, M.D., a women’s-health expert and the director of Duke Integrative Medicine, in Durham, North Carolina. For optimum absorption of nutrients, the seeds need to be broken, so if you have only whole flaxseed, run it through a coffee grinder for a few seconds.
- Talk to your doctor about fish-oil supplements. The American Heart Association suggests 1,000 milligrams of omega-3s a day for certain people at risk for heart disease.