Nutritionist Reveals 3 Cheap Tinned Foods Brits Should Eat for a Healthier Heart

Eating for better heart health does not necessarily mean spending more at the supermarket. Although many people assume that nutritious food comes with a premium price tag, experts say British households can make heart-friendly choices for less than £1. Shoppers may naturally head for the fresh produce and chilled meat aisles, but the tinned food section can also offer plenty of affordable, nutritious options.

Dan Osman, a performance nutrition specialist and health and wellbeing consultant at meal-preparation company Prep Kitchen, said careful planning can make a healthy diet more affordable. “It’s easy to assume that the healthiest choices are also the most expensive,” he said.

“That assumption can sometimes apply to fresh foods and vegetables, but it does not have to define the way we shop. Focusing on straightforward, minimally processed ingredients and planning meals in advance can make a significant difference.”

Osman said building several meals around the same low-cost ingredients is another effective way to control spending. He also stressed that nutritious food does not always have to be fresh, pointing to the benefits of frozen and tinned produce.

Chickpeas, beans and lentils are particularly useful staples. “Tinned beans, lentils and chickpeas provide affordable sources of fibre and plant-based protein,” he explained. “They can be added to soups, stews, curries and pasta sauces, helping meals stretch further while improving their nutritional value.”

Tinned vegetables can also be a sensible choice, especially varieties preserved in water without added salt or sugar. For a cheaper alternative to fresh oily fish, Osman recommended tinned sardines, mackerel and trout, which supply both protein and healthy fats.

These fish are rich in omega-3 fats, nutrients associated with cardiovascular health. Eggs, unsalted nuts and seeds can contribute too, although only modest portions are needed to provide their benefits.

Using less meat and choosing leaner cuts can benefit both household finances and heart health. Osman said meals can be made more substantial by combining smaller portions of meat with beans, lentils and vegetables instead of making meat the main component.

For older people whose appetites may have declined, he said nutritional density becomes especially important. A diet featuring oats, vegetables, pulses, whole grains, fish and moderate amounts of unsaturated fats can support cardiovascular health without being expensive or overly restrictive.

Simple swaps can also improve the overall quality of a diet. Replacing some processed meat with beans, lentils or fish, adding more vegetables to meals, and choosing porridge over sugary breakfast cereals are all practical steps towards healthier eating.