1. Eat fish at least twice a week (three is better!). Try our cooking suggestions above and finish your recipe with one of the oils listed above to power up your omega-3s.

2. Add nuts or seeds to salads, cereal, batters (like muffin, waffle, cake), or bread recipes. Make a parfait of Greek yogurt, honey, and walnuts.

3. Have a healthy veggie side or salad prepared with one of the oils above.

4. Prepare a spinach or watercress salad using one of the oils above, and top with walnuts for three times the omega-3s!

5. Add a rainbow to your salad with some of the colorful fruit above or do a fruit salad. Add a tablespoon of walnut oil, a pinch of sea salt and freshly ground pepper, some walnuts, and fresh mint leaves and you’ll be loving it so much you’ll forget you just ate something healthy.

Toast to your health: Have a glass of wine with your meal! Research has shown that it can help metabolize poly-unsaturated fatty acids, like omega-3s. Stin iyia sou! To your health!

Better brain health: Ditch those “senior moments”! A recent study published in JAMA Internal Medicine concludes that a Mediterranean diet rich in olive oil and nuts is associated with improved cognitive function. A current study from the American Academy of Neurology shows that a Mediterranean Diet May Have Lasting Effects on Brain Health: “As we age, the brain shrinks and we lose brain cells which can affect learning and memory,” said study author Michelle Luciano, PhD, of the University of Edinburgh in Scotland. “This study adds to the body of evidence that suggests the Mediterranean diet has a positive impact on brain health.” And according to a WebMD Health News article, Mediterranean Diet May Save Brainpower, research revealed that eating more like a Greek and less like an American can boost your brain power: “Older adults who adhere to the heart-healthy Mediterranean diet—rich in fruits, vegetables, olive oil, legumes, fish, and moderate amounts of wine—appear to have less mental decline with age, according to one of the latest studies on the health benefits of eating like a Greek.”

Better longevity: Harvard researchers say that the Mediterranean Diet is Linked to Longevity, concluding that a greater adherence to the Mediterranean diet was associated with a higher life expectancy, and that even small changes in diet made a difference. A WebMD Health News article, Mediterranean Diet May Boost Longevity, reported on research that backs up the longstanding Greek diet of less meat, more veggies, olive oil, and a little wine. “Past research already has linked the so-called Mediterranean diet with longevity. A new study finds that certain aspects of the diet—such as high consumption of vegetables and olive oil, low consumption of meat, and moderate consumption of alcohol—may be more strongly linked to longevity.” Other benefits from this diet that contribute to longevity include lower cholesterol and better heart-health.