Heart-healthy fats don't begin and end with avocado and fresh salmon. Rapeseed and olive oil, peanut butter, nuts, seeds and tinned oily fish all provide unsaturated fats at a range of prices.
The benefit comes mainly from replacing some saturated fat, rather than simply adding more fat to the same diet. Use oil instead of butter in some cooking, choose beans or fish in place of a fatty meat meal, or add nuts to porridge instead of a sugary topping.
If you have cardiovascular disease or take cholesterol treatment, continue the plan agreed with your clinician. Food supports risk reduction but does not replace prescribed medication without a proper discussion.
This article offers general information and does not replace advice from someone who knows your medical history. If you are pregnant, take regular medicine or live with a long-term condition, speak to your GP, nurse, pharmacist or a registered dietitian before making a major change to the way you eat.
Rapeseed oil is affordable, neutral in flavour and suitable for everyday frying and roasting. Olive oil works well in dressings and for moderate-heat cooking.
The overall pattern matters more than owning several premium oils. Avoid repeatedly reheating deep-frying oil and use the amount needed for a satisfying meal.
Tinned sardines, mackerel and pilchards provide protein and omega-3 fats; edible sardine bones also provide calcium. Use them on toast, in pasta or mixed with potato.
Frozen salmon can be useful when discounted, but tinned oily fish remains a nutritious option in weeks when fresh fish does not fit the budget.
Nuts, seeds and peanut butter provide unsaturated fats and can make porridge, salad or a snack more satisfying. A small handful or spoonful is usually enough.
Own-brand products are fine. Store nuts in a cool place, or in the fridge if they take a long time to finish, so the natural oils do not become rancid.
Try rapeseed or olive oil in place of some butter for cooking, nuts or seeds instead of a pastry snack, and fish or beans in place of processed meat in selected meals.
These are options rather than rules. Make one swap that suits the dish and the household, then build from there.
Use an unsaturated oil in place of some butter where it suits the dish.
Choose nuts, seeds, beans or fish as alternatives to some foods high in saturated fat.
Use beans to stretch mince when you want less saturated fat and more fibre.
Judge the whole pattern rather than expecting one premium ingredient to protect the heart.
Heart-friendly eating is a pattern of more plants, pulses, whole grains and fish, with less processed meat and food high in saturated fat. One avocado or bottle of oil cannot create that pattern alone.
Meal Pilot's nutrition information can help compare saturated fat between similar recipes. If you have raised cholesterol or cardiovascular disease, follow the advice agreed with your GP or dietitian.