Known to cool inflammation, omega-3 fatty acids are essential for a healthy heart and may protect against cancer, diabetes, and Alzheimer's disease. For optimal omega-3 intake, eat at least three weekly servings of oily fish (such as salmon, mackerel, herring, and sardines).
Adding ground flaxseed to salads, smoothies, and yogurt can also up your omega-3 intake by delivering eicosapentaenoic acid (an omega-3 shown to enhance heart health as well as defend against depression).
Find ways to bring new flavors to each meal: Experiment with herbs and spices you've never used before. Our recipes for Weeks 3 and 4 make it easy.
Enjoy spiced chickpeas -- roasted and seasoned with cumin, coriander, and hot paprika -- as a crunchy, high-protein snack.