‘Love your heart, it’s the only one you’ve got’.

We all know how important our heart is, but do we give it the attention it deserves?

A lot of fitness talk often revolves around weight loss and muscle gain, leaving heart health a little overlooked.

And yet it’s the foundation of everything – energy and endurance, organ function, recovery, mental well-being, and longevity.

For anyone wanting to keep their heart beating strong, tuna, along with other fish, is one of the best things you can add to a diet.

This is contributed to by the omega-3 fatty acids present. These healthy fats support heart health by lowering blood pressure and improving cholesterol levels.

• Packed with protein. Tuna is a fantastic source of protein, delivering around 27 grams per 100 gram serving, whether you enjoy it fresh or straight from the tin. This makes it a valuable addition to a balanced diet, especially for anyone looking to quickly and effectively up their protein intake.
  
• High in omega-3 acids. In addition to being protein-rich, tuna is also an excellent source of omega-3 fatty acids – or the “good fats” as they’re more commonly known.  These essential fats play a key role in promoting heart health and supporting cognitive function.
  
• Low in bad fats. If there’s good fats, naturally, there’s got to be bad fats. Fortunately, in tuna’s case, saturated fats or trans fats – the fats associated with higher cholesterol levels and increased risk of heart disease – are very much in the low to no category.
• Low in calories. For anybody looking to lose or maintain a healthy weight, tuna’s low calorie content makes it a great dietary choice. Plus, it’s one of the best sources of protein per 100 kcal, making it a smart and nutritious option for any meal.

When looking for heart-healthy foods to incorporate into your diet, we’d recommend following the low/high rule – low in bad fats, high in good fats.

Typically, these are foods like tuna, nuts, and seeds. All contain low to no saturated fat, but are a good source of omega-3 fatty acids.

In addition to healthy fats, focus on high-fibre foods such as fruits, vegetables, and whole grains. Here’s what a daily meal plan could look like:

• Breakfast: Oatmeal with fresh berries and almonds.
• Mid-morning snack: Apple slices with peanut butter.
• Lunch: Tuna salad.
• Afternoon snack: Carrot and cucumber sticks with hummus.
• Dinner: Salmon with quinoa and roasted vegetables. 

Tuna isn’t just great for your heart; it’s good for your brain (thanks to the Omega-3s), your muscles (thanks to the protein), and your taste buds (thanks to all our flavours). In a fast-paced world where eating well can be a challenge, John West’s tinned tuna has your back. Whether it’s a working lunch or a workout snack, our tinned tuna is a quick, easy, and nutritious option to fuel your day.