It may not be a lunch for the office! (Image: Getty)
A lunch costing less than £1 a day that may help lower blood pressure could become your next go-to meal. However, it’s not for everyone, with one commenter joking: « Yeah you’ll be popular at work with that one. »
According to Sunna Van Kampen, the founder of Tonic Health, it’s a lunch he eats on « repeat », and with plenty of protein plus an ingredient known to help reduce blood pressure, it seems like an obvious choice. Still, some people have described it as unpleasant and not particularly office-friendly. Yes, it involves fish.
The expert, shopping in Sainsbury’s, shared on TikTok: « I’m talking about sardines, and this is 60p a can. You put it on pitta bread, which is about 10p per pitta, and you’ve got lunch for 70p. »
The healthy lunch is one « I will be eating on repeat », he says, as it has « over 20 g of protein and it’s something that you can integrate into your diet and will actually improve your health because of the amazing omega-3 content and good protein. »
He added: « If you’re not big on fish, you can add some onions, mayo, add extra flavour to it. But simply put, this can be a healthy, nutritious lunch, and it’s going to cost you less than £1 a day. And to be honest, if you’re on the go, you can do this anywhere. It’s really easy to do. You don’t have to spend loads of money. »
Read more: Full list of European countries that use EES as easyJet issues message
Read more: Learner drivers cautioned over simple mistake on test day
Why is this lunch healthy?
In his caption, he noted that it is super-quick to make and is high in fibre. He added: « It’s packed with high protein and high fibre, thanks to the wholemeal pitta bread.
« This meal is a fantastic option for anyone trying to eat healthy on a budget, offering a cheap, filling, and delicious lunch. It’s ideal for busy work days, students on a tight budget, those aiming for fat loss or high-protein goals, and anyone seeking quick, healthy lunch ideas. »
The expert shared that the sardines also « provide amazing Omega-3 content and good protein », which contributes « to improved health. »
What are the benefits of sardines?
According to news-medical.net, this small oily fish is rich in omega-3 fatty acids, EPA and DHA, which support heart, brain, and metabolic health. It also supplies essential nutrients that help reduce inflammation, strengthen bones, and improve cardiovascular health.
Consuming the fish could also help lower blood pressure. WebMD reports that a Harvard study revealed « that consuming just one to two servings of sardines every week provides enough omega-3 fatty acids to reduce your chances of heart disease by more than one-third. The potassium, magnesium, and zinc in sardines may help lower blood pressure while also improving your blood lipids »
Eat more fibre
The NHS states: « There is evidence that eating plenty of fibre (commonly referred to as roughage) is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. »
With this in mind, people should aim not only to eat more fish but also to boost their fibre intake where necessary. The health service highlighted that government guidelines recommend adults consume 30g of dietary fibre daily as part of a balanced diet. However, the average intake is closer to just 20g.
Children do not need as much fibre in their diet as older teenagers and adults. But they still need more than they get currently:
- 2 to 5-year-olds: need about 15g of fibre a day
- 5 to 11-year-olds: need about 20g
- 11 to 16-year-olds: need about 25g
Does this lunch sound appealing to you? Let us know your go-to snacks and lunches in the comments.
Source link
