Health experts, including GPs and nutritionists, have highlighted the benefits of some of the cheapest foods available in UK supermarkets, many of which cost under £1 at stores like Aldi and Lidl. Contrary to the common misconception that eating healthier is automatically more expensive, these experts argue that a heart-healthy diet can be surprisingly budget-friendly.
Expert advice on affordable heart health
Dr Hugh Coyne, GP and co-founder at Coyne Medical, said: "The good news is that despite the rising cost of living and potential food shortages due to extreme weather events across the globe, a heart-healthy diet is surprisingly cost-effective." He added: "Many people assume that eating healthier is more expensive, but following a Mediterranean diet has been shown to reduce daily food costs by around twenty-five per cent. So it is definitely possible to eat a heart-healthy diet on a budget."
Dr Coyne also suggested that reducing intake of expensive processed foods, such as processed meats like bacon and ham, sugar-sweetened drinks, fruit juices, refined grains, and ultra-processed energy-dense foods like crisps and sweet treats, can help lower the risk of heart disease and save money.
Hira Malik, superintendent pharmacist and co-founder at Oushk Pharmacy, said: "Some of the most useful foods are also among the cheapest things in the supermarket."
Nine foods under £1 for heart health
Here are nine budget-friendly foods recommended by experts for heart health:
- Beetroot (66p): Dr Francesco Lo Monaco, a private cardiologist in London, said: "Beetroot is one of those foods that looks simple, but works on your cardiovascular system in remarkable ways." He explained that the vegetable is rich in natural nitrates, which the body converts into nitric oxide, a molecule that helps blood vessels relax. He revealed: "This means better circulation, lower blood pressure, and a healthier endothelium, the inner lining of your vessels."
- Tinned sardines (55p): Dan Osman, Performance Nutrition Specialist and Health and Wellbeing Consultant, said: "For affordable sources of healthy fats and protein, tinned sardines, mackerel and trout can be great alternatives to fresh oily fish, which is typically more expensive. They provide plenty of omega-3 fats, which are beneficial for cardiovascular health."
- Tinned beans (39p): Tinned beans, such as kidney beans, white beans, black beans or cannellini beans, offer a cheap way to add protein and fibre to the diet. Dr Coyne says one portion of pulses per day has been shown to lower LDL by 0.2 mmol/L and is associated with a lower risk of heart disease.
- Porridge oats (89p): Dr Linia Patel, a Women's Health Dietitian & Performance Nutritionist at Pure Sports Medicine, said: "Oats are rich in beta-glucan, a soluble fibre that helps lower LDL ('bad') cholesterol by reducing cholesterol absorption in the gut. Have porridge, overnight oats or bake with oats!"
- Lentils (89p): Dr Patel said: "Lentils provide soluble fibre, plant protein and minerals such as potassium and magnesium, which together support healthy cholesterol, blood pressure and overall heart health. Add to everything where you can, such as stews and bolognaise."
These recommendations show that eating for heart health does not have to be expensive, with many nutrient-dense options available for under £1 in supermarkets.
