Registered dietitian Andrea Holwegner, RD, offers the following tips:

• Instead of white bread, choose whole grain bread containing flaxseed.

• Enjoy fish such as grilled salmon or mackerel as part of a meal at least twice a week.

• Sprinkle a tablespoon of ground flaxseed over cereal, oatmeal or yogurt.

• Most people don't realize that canned tuna contains omega-3s. To jazz up a classic tuna sandwich, consider using flavored tuna (such as lemon pepper or sun-dried tomato and basil) as an alternative.

• Add half a can of light tuna or a few walnuts to your garden salad for a healthy boost of omega-3s.

• Make your own balsamic vinaigrette using flaxseed, canola or soybean oil.

• Whip up an omelet using omega-3 enriched eggs with your choice of veggies and enjoy with a side of toast for a speedy lunch or dinner.

Source: www.newscanada.com