10 heart-healthy meals in less than 30 minutes

1. Spaghetti with sardines and cherry tomatoes

Easy to make and low in saturated fat, salt and sugar, this recipe is another great way to incorporate fish into your diet – perfect for a weeknight meal. Throw it together in just 10 minutes and enjoy this easy, warming and healthy dish.

• Get the recipe for spaghetti with sardines and cherry tomatoes.

2. Beetroot hummus

Beetroot hummus is low in sugar, salt and saturated fat and takes just ten minutes to make. It is the perfect dip to accompany vegetables and pittas as part of a quick and healthy meal. It makes a great packed lunch too.

• Find out how to make beetroot hummus.
• Get our recipe for hummus with vegetable crudites.

3. Vegetable stir fry

This dish is low in fat, saturated fat, salt and sugar, making it a brilliant heart-healthy dish. Packed with vegetables and authentic Japanese flavours, this dish is great way to get your five-a-day.

• Get the recipe for vegetable stir fry.

4. Sizzling prawn fajitas

This is another great heart-healthy dish. Throw it together in just 25 minutes and enjoy a lively dinner packed with fresh vegetables, low-fat prawns and sumptuous sizzling spices.

• Get the recipe for sizzling prawn fajitas.

5. Jewelled couscous salad

Jewelled couscous salad is a wonderfully fresh and exotic addition to anyone’s dinner table. The dish serves six, so it’s great for feeding the family – or have leftovers as a packed lunch the next day. It could be embellished with grilled chicken or beetroot hummus to add some low-fat protein.

• Get the recipe for jewelled couscous salad.

6. Raitha with cucumber

Raitha with cucumber (kheera) takes just minutes to prepare and is a great accompaniment to salad and bread for a light lunch. Combining spices with low-fat yoghurt and cucumber, it’s healthy and perfect accompaniment to Indian dishes, like the okra below.

• Get the recipe for raitha with cucumber (kheera)

7. Salmon pate

If you have leftover poached salmon in the fridge, give this delicious pate a try. Served with bread or crackers, it makes for a perfect and healthy appetiser to share with loved ones.

• Get the recipe for salmon pate on wholegrain toast.

8. Spiced okra

Spiced okra (bhindi or bhinda) is the perfect curry dish for those wanting to cut their salt, sugar, fat and saturated fat intake. Using fresh ingredients and a beautiful mix of Indian spices, you can enjoy a Friday night curry without the guilt. Why not add a raitha to the meal to enhance the flavours?

• Get the recipe for okra curry.

9. Grilled mackerel with sweet chilli and lime

Although this dish is high in fat, the type of fats found in oily fish are not harmful to your heart, and eating fish (oily or white) is a nutritious choice which can form part of the Mediterranean diet. Add some cooked vegetables on the side and bon appetit!

• Get the recipe for grilled mackerel with sweet chilli and lime.

10. Poached pears with ginger

Poached pears with ginger is a versatile dessert which can be enjoyed hot with rice pudding as a winter warmer or with low-fat yogurt as a summer cooler. Choose naturally sweet fresh ripe pears to keep added sugar content down.

• Get the recipe for poached pears with ginger.