Some tinned foods are a good source of protein and fibre (Image: Getty)
There is a common misconception that eating a more heart-healthy diet comes at a cost, and that British households have to spend more to be healthy. However, that doesn’t have to be the case, according to multiple experts. In fact, there are several foods that Brits can pick up for under a pound in their local supermarket that prove to have many benefits for their health, including their cardiovascular health. While shoppers might first look in the fresh vegetable and refrigerated meat sections of their supermarket for healthier supplies, the tinned foods aisle is where they should also be.
Performance Nutrition Specialist and Health and Wellbeing Consultant Dan Osman at meal prep delivery service Prep Kitchen pointed out affordable ways to follow a heart-healthy diet. “It’s easy to assume that the healthiest choices are also the most expensive,” he said.
“And rightly so, that can be associated with some fresh foods and vegetables, especially. But it doesn’t have to be the case, particularly if we focus on just simple, minimally processed foods and shop with a bit of planning.
“Planning meals around overlapping, cheaper ingredients is a great way to keep meals cost-effective, too.” He said that “not everything has to be fresh” and that tinned and frozen foods can have great benefits.
In particular, chickpeas, beans and lentils have great health benefits. He revealed: “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.”
“Tinned vegetables are perfectly fine too, particularly those stored in water without added salt or sugar,” he added. “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. Eggs, unsalted nuts and seeds are good additions too, although you don’t need large servings of these to tick those boxes.”
Chickpeas are a healthy option for your diet (Image: Getty)
Meanwhile, he advises people to choose leaner cuts and use less meat, as it can help both the budget and heart health. “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.
“In older adults, when appetite is reduced, we need to focus on the nutritional density of meals. 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.
“Replacing some processed meats with beans, lentils or fish, adding extra portions of vegetables, or choosing porridge instead of high-sugar breakfast cereals are all good choices.”
