Eating for a healthier heart

Help keep your heart in great shape by enjoying a healthier diet, being physically active and controlling other risk factors, such as smoking, stress and high blood pressure.

Mackerel and mixed beans

A healthier heart diet should contain limited amounts of saturated fat, sugar and salt, and include plenty of fruit, vegetables and wholegrain foods.

Read our healthier heart leaflet

Fats & sugars

Brown sugar

Saturated fats can raise blood cholesterol levels, which may increase your risk of heart disease. They’re frequently found in animal fats, such as butter, lard and full-fat dairy products, but also coconut oil.

  • Use small amounts of unsaturated spreads and oils instead, such as olive or sunflower spread or rapeseed oil.
  • Cut down on biscuits, cakes and take away food, which may contain high levels of saturated fat. Sainsbury’s brand food contains no hydrogenated fats.
  • Use reduced- and lower-fat products, such as food from our delicious be good to yourself range, or marked as ‘lighter’ or ‘reduced-fat’ and saturates are clearly labelled.
  • Try our ‘My Goodness‘ products, which have controlled amounts of fat, sugars and salt.

Which fats are healthier?

Meat, fish, eggs & beans

Mackerel salad

  • Eat lean cuts of meat and chicken without the skin.
  • Use lentils and pulses to add beneficial fibre and for bulking out dishes.
  • Eat 2 portions of fish a week, one of which should be oil-rich, such as mackerel, fresh or canned salmon or fresh tuna.

What meat & fish should I eat?

Milk & dairy


  • Eat 3 portions of lower-fat dairy a day, to ensure you have sufficient calcium
  • Replace whole milk with skimmed, 1% or semi-skimmed
  • Try fortified soya drinks and yogurt.

Choose lower-fat cheeses, such as reduced-fat Cheddar or lighter cream cheeses.