Tip: Omega-3 fatty acids

Omega-3 fatty acids are essential fats (our body needs them yet we don’t make them, so we have to get them from our food); essential fats have been shown to reduce the risk of heart disease and lower blood pressure. They are also necessary for optimal brain function and reducing inflammation around the heart and in the joints. A report in the Journal of the American College of Cardiology recommends that healthy people consume at least 500 mg per day of omega-3, or 800-1000 mg per day for those with cardiovascular disease.