Eat your way to a healthy heart: tasty recipe ideas for every meal

British Heart Foundation (BHF) says eating a healthy balance of foods can reduce your risk of heart and circulatory disease, and improve your overall health.

How to eat a healthy balance of foods

A balanced, healthy diet consists of fruit and vegetables, wholegrain starchy carbohydrates, lean meat, fish, pulses, nuts, moderate amounts of dairy foods - or alternatives - and small amounts of unsaturated fats.

You should aim to eat fewer processed foods and those high in salt, saturated fat and sugar.

According to the Eatwell Guide, approximately one third of the food you eat should come from fruit and vegetables - fresh, frozen or canned in water or natural juice. Approximately one third should come from starchy carbohydrates - for example, wholegrain rice, pasta, and cereals.

The remaining foods should be made up of moderate amounts of protein foods - such as lean meat, fish, eggs, pulses and other plant-based alternatives, some dairy foods, and small amounts of unsaturated oils and fats. It is not necessary for you to achieve this balance at every meal, but try and fulfil it over a day or week.

Processed foods that are high in fat, saturated fat, sugar and salt are not included in the Eatwell Guide and their intake should be limited. Eating a diet that is based on the Eatwell Guide can help to reduce your risk of heart attack and stroke.

The Eatwell Guide

Source: Public Health England in association with the Welsh Government, Food Standards Scotland and the Food Standards Agency in Northern Ireland

Graphic: Ben Hudson

If you want to support your heart health but need some inspiration for realistic, nutritious meals, then look no further. Here’s some guidance on creating balanced meals that provide the essential nutrients your heart needs throughout the day.

Healthy breakfast recipes

To kickstart your day with lasting energy, it's important to have a nutritious and balanced breakfast.

There are plenty of delicious alternatives to the traditional English breakfast, which is often loaded with saturated fats such as sausages, bacon, and foods overly cooked in oil.

Healthy lunch recipes

After fuelling up with heart-healthy nutrition, you'll likely be ready for more by lunchtime.

Healthy dinner recipes

You've enjoyed a day full of heart-healthy meals, but there's room for one more to end things on a perfect note.

Remember, you don't have to give up your favourite foods to start eating better. Just experiment with new ingredients, make small adjustments, and put a fresh twist on classic dishes.

Explore more heart-healthy recipes by visiting BHF website's handy recipe finder. Here, you'll find plenty of options for all types of dietary needs - all designed to support your heart health. You can also sign up to BHF's free, fortnightly Heart Matters newsletter to receive more heart-healthy recipes and expert tips for managing your health.

For all your heart health questions, big or small, British Heart Foundation is there to help. Speak to one of their specialist cardiac nurses, access expert web content and find peer support at bhf.org.uk/questions.