Omega-3S, essential fatty acids in which Americans are known to be deficient, have a wide range of impressive health benefits from smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis.  However, the ability of Omega-3S, found in oily fish (like salmon, mackerel, and anchovies) and in plant sources (flaxseed, walnuts, and spinach), to prevent heart disease is perhaps best understood.  Although some of the heart-health benefits kick in shortly after you digest your salmon, the effects won’t last unless you eat these essential fatty acids consistently so the your body reaches a healthy saturation level.  You can get started by having fish for dinner instead of red meat twice a week;  take a fish oil supplement (up to 2000 milligrams per day) or you can sprinkle ground flaxseed into yogurt cereal or oatmeal and snack on walnuts instead of the usual pretzels or chips.