Eating for your heart doesn’t mean giving up the foods you love – in fact, the science has shifted more than you might think. This month’s meal plan shows what genuinely heart-healthy eating looks like in practice: five recipes for two, built around ingredients with real evidence behind them, all on the table in under an hour.
The focus here is on mono- and polyunsaturated fats (the kind found in oily fish, nuts, seeds, avocado and olive oil) alongside plenty of fibre, which helps lower cholesterol, regulate blood pressure and reduce inflammation. We should all be eating 30g of fibre a day; most of us aren’t, but a week of these recipes will get you a lot closer. Saturated fat is still worth keeping an eye on (the NHS recommends no more than 20g a day for women and 30g for men), though it’s worth knowing that cheese and whole milk are no longer considered the heart risks they once were.
That translates to a week of food that feels anything but restrictive. Puy lentils with seared salmon; a vibrant super-green curry with quinoa rice; jewelled beetroot and hummus grain bowls; a trout, potato and olive traybake with parsley and lemon green sauce; and a sardine tomato pasta with gremolata – bold, satisfying dishes where the heart-healthy ingredients shine. The sardine pasta recipe serves one, so double the quantities before you shop.
Our recipes are designed to be adaptable. Where possible, we’ll flag simple swaps and tips to help you get even more from your weekly shop.
To keep things simple, use the in-app shopping list to add ingredients from each recipe, then check the My Good Food tab for one clear, organised list before you shop.
