WE are constantly told to reduce the amount of fat we eat, especially saturated fat, as it's high-calories and can raise cholesterol levels, says Heart Research UK.
So here are some top tips: Use rapeseed oil instead of butter or margarine in baking - use five tablespoons of oil for every 100g of butter.
For healthy salad dressings, try using flaxseed oil - it's omega-3 rich with a lovely nutty flavour - or walnut oil for both omega-3 and omega-6.
Add nuts and seeds to your breakfast cereal, salads, curries and stir-fries - use different types for variety and try grilling them for a toasted flavour.
Aim to eat two portions of oily fish a week and don't forget the veg - dark green leafy vegetables are also a source of omega-3 fats.