Suggestions please for low fat & low salt recipes or product recommendations, following heart attack

[PeppermintTea2021]

I had a heart attack last year at 46 and in my recovery I gave up alcohol and started exercising a little, but whilst recovered, my blood pressure is now, 9 months on, still on the high side and I know I have to make further healthy choices to get things properly under control. That means the contents of my fridge unfortunately.

The only delivery slots I can reliably get are from Morrisons so tips from their range would be ideal but I'm so used to buying the same things I am not sure where to start. I like convenient things or constituent parts of simple recipes.

I'd love some tips of easy substitutions or nice products e.g. soups, alternatives to meat, ideas for ingredients - and tbh even if from other supermarkets or general suggestions as I'm not a natural cook but willing to learn!

Recipe book recommendations also very welcome - there's so many out there. I just don't know where to start with it all.

Thanks in advance!

I'd start by looking on here. Type in "low fat" and you'll get hundreds of recipes come up. The instructions are generally really good too and you can read the reviews which gives ideas to change the recipes up with.

Cooking your own food from scratch will give you so much more control over your salt and fat intake.

www.bbcgoodfood.com/search/recipes?q=Low+fat

On the Morrisons website, put "low fat" in the search bar and there are literally hundreds of products that come up. I suggest converting a recipe for something you really like to make a lower fat version. That could be using lean mince in a shepherd's pie, or a spoon of half fat creme fraiche in a sauce instead of lots of cream, grilling instead of frying, oven chips instead of deep fried chips. You can use turkey or chicken mince to make meatballs. Eat plenty of veg to help fill you up. Fat in food makes you feel satiated. If you are cutting fat, looking at increasing the lean protein in your diet instead as this takes longer for the body to process and together with eating plenty of veg will help fill you up.

@PeppermintTea2021 Crikey, hope you are on the road to recovery, and massive kudos to you for trying to change. I’m the same age and terrified of having a heart attack, and your post has given me a wee kick in the bum,

I had a google for you. The British Heart Foundation actually have their own cookbooks, but found one on Amazon that looks quite promising. Good reviews, but also 30 minute meals. I mean, they never are, but it’s usually a sign of less faff! It’s called The 30-Minute Heart Healthy Cookbook: Delicious Recipes for Easy, Low-Sodium Meals.

Hopefully someone with a bit more knowledge will be along shortly.

Thanks all. Am checking out your suggestions... i incidentally I honestly do think Covid was responsible as the trigger (whilst I do hold myself responsible of course) I'm sure I'm not the only one, it accelerated what probably would have happened eventually, I was so stressed out and eating and drinking rubbish... two monitoring appointments missed in early lockdown, not my fault... in a way at least I have had my hand forced to make changes perhaps before another decade when I'd be even more set in my ways not sure I would have had the motivation or headspace otherwise. When you're in a little stress bubble it can be so hard to get through the day let alone start yoga or anything. Still! Anyway still here and hoping to extend my odds even further... thanks again.

mediterannian (dash) diet is good.

If you're looking for convenience food I think you're right that fresh soups are probably good. However, salt is going to be an issue in much of the convenience food. However, have you considered looking at children's meals? I don't shop in Morrisons but I expect they will do something like this. Food for children will typically be low in salt, fat and sugars.

You could have one of those meals for your tea, and add a jacket potato or some rice/pasta (go for wholegrain options) to increase the portion size if it isn't enough for you.

I wouldn't suggest living on these but might help you while you're developing more of a recipe repertoire.

Also consider simple overall swaps like whole grain over white flour, baked potato over fries, grilling never frying, always low fat dairy, make sure half your plate is always vegetables etc.