Why This Supports Heart Health & Cholesterol

• Sardines are rich in EPA and DHA, which reduce hepatic VLDL production and lower circulating triglycerides. Lower triglycerides reduce remnant lipoproteins — a key atherogenic particle class.
• Lentils provide soluble fibre that binds bile acids in the gut. When bile acids are excreted, the liver must pull LDL cholesterol from circulation to synthesise more bile salts, increasing LDL receptor activity and lowering ApoB levels.
• Rocket delivers nitrates that enhance nitric oxide production, improving endothelial function — one of the earliest disrupted processes in cardiovascular disease.
• Tomatoes provide lycopene, associated with reduced LDL oxidation — a critical step in plaque formation.
• This dish supports lipid metabolism, vascular function and oxidative protection.

Ingredients (Serves 2)

4–6 fresh sardines (cleaned)
1 tbsp olive oil
1 garlic clove, crushed
150g cooked green lentils
1 large handful rocket
150g cherry tomatoes, halved
1 tbsp red wine vinegar
1 tsp Dijon mustard
Juice of ½ lemon
Black pepper

Method

Toss lentils with tomatoes and rocket.

Whisk olive oil, vinegar, mustard, garlic and lemon to form a dressing. Stir through lentils.

Heat a grill pan until hot. Brush sardines lightly with olive oil and grill 2–3 minutes per side until crisp-skinned.

Serve sardines over warm lentils with black pepper and an extra squeeze of lemon.