Eating for a healthy heart does not have to be expensive, according to nutrition experts. Several foods available for under a pound in UK supermarkets can benefit cardiovascular health.
Performance Nutrition Specialist and Health and Wellbeing Consultant Dan Osman, from meal prep delivery service Prep Kitchen, said shoppers should look beyond fresh produce aisles. "It's easy to assume that the healthiest choices are also the most expensive," he said.
Cheap tinned staples
Osman highlighted chickpeas, beans and lentils as cost-effective options. "Tinned foods are another great option. Beans, lentils and chickpeas are cost-effective sources of fibre and plant-based protein, and can be added to soups, stews, curries and pasta sauces to make meals go further," he said.
He also recommended tinned vegetables stored in water without added salt or sugar, plus tinned sardines, mackerel and trout as affordable alternatives to fresh oily fish. "They provide plenty of omega-3 fats, which are beneficial for cardiovascular health," he added.
Practical tips for heart health
Osman advised using smaller amounts of meat combined with beans, lentils and vegetables. "Meals can go much further when you combine smaller amounts of meat with beans, lentils and vegetables, rather than treating meat as the sole ingredient," he said.
For older adults with reduced appetite, he recommended focusing on nutritional density. "A diet built around oats, vegetables, pulses, whole grains, fish and modest amounts of unsaturated fats can support heart health without needing to be costly or restrictive," he said.
Replacing processed meats with beans, lentils or fish, adding extra vegetables, or choosing porridge over high-sugar cereals are all practical choices, he noted.
