The NHS recommends two portions of fish per week for a healthy diet (one of which to be oily). This omega 3 rich food improves memory, eyesight, prevents certain types of cancer and cardiovascular disease.

Oily fish on the menu:

• anchovies
• carp
• herring (bloater, kipper and hilsa are types of herring)
• jack (also known as scad, horse mackerel and trevally)
• mackerel
• pilchards
• salmon
• sardines
• sprats
• trout
• tuna (fresh)
• whitebait

To supercharge your weekly portion of oily fish add avocado & olives into the mix.

Avocado

Packed with energy and immune boosting phytochemicals. It can help guard against cancer, stroke and heart disease. It has strong anti-inflammatory and anti-fungal properties. It stabilizes blood sugar and blood fats and helps to maintain healthy blood pressure. The perfect lunch time boost!

Olives

Important in regulating blood cholesterol levels and reducing the risk of cardiovascular disease. Olives contain Vitamins A and E, phosphorous, potassium, magnesium, antioxidants, oleic and linoleic acid.

Team these 3 power foods with salad, rice or simply juicy tomatoes, basil and a drizzle of balsamic vinegar and olive oil.

Mix it up and enjoy a healthy lunch.