<p>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.</p><p>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 <a href="https://www.bbcgoodfood.com/health/fibre-is-about-more-than-just-poo-it-helps-your-gut-brain-and-heart-too">lower cholesterol, regulate blood pressure and reduce inflammation</a>. 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 <a href="https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/">20g a day for women and 30g for men</a>), though it’s worth knowing that <a href="https://pubmed.ncbi.nlm.nih.gov/29494487/">cheese and whole milk</a> are no longer considered the heart risks they once were.</p><p>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.</p><p>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.</p><p>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.</p>
<img src="https://images.immediate.co.uk/production/volatile/sites/30/2026/01/trymephone-squiggle-arrow-8039c70.jpg" width="4000" height="4000" alt="The Good Food app on a phone screen showing the shopping list function" title="Good Food app shopping list feature" />
