Calories 460Fat 15gCarbs 52gProtein 21g The HealthyLeeks: Now at their seasonal peak, leeks are a great source of kaempferol. This flavonoid keeps your heart healthy by protecting against damage to blood  vessel linings.Asparagus: A single serving packs in 60

Week (May 21-27). For a vegetarian version swap Parmesan for vegetarian Italian-style hard cheese.Preparation time: 30 minutesServes: 2Salsa1 red pepper110g tinned chopped tomatoes2 tbsp olive oil1 garlic clove, crushed1 fresh red chilli, deseeded

athletic performance and help prevent diabetes,’ says Kimball. If eating the calcium-rich bones isn’t your thing, you can buy boneless. Stick to fish packed in heart-healthy olive oil (avoid vegetable oils), or choose those in water or tomato sauce for less

Calories 735Fat 39gCarbs 68gProtein 33gThe HealthySpring onions are loaded with quercetin, a compound that breaks down into substances that can slash your risk of heart disease by stopping your arteries from thickening. Kippers are nature’s best source of omega

wholewheat macaroni (goodnessdirect.co.uk) or wholewheat fusilli40g grated cheese (such as sharp cheddar, gruyère or emmental, or a combination)2 tbsp olive oil1 tbsp Dijon mustardPinch nutmegSalt and black pepper20g grated parmesan40g wholegrain breadcrumbs1

The HealthyPrawns: They are low in fat, high in protein, and rammed full of iron and zinc. They also score highly for vitamin B12, which helps to protect blood vessel walls for a healthy heart.Lemon grass: A single stalk offers 15 per cent of your manganese

Need to up your protein but bored of the same old scramble? Try this twist on poached eggs from TV chef Gizzi Erskine.Each egg provides six grams of muscle-building protein. And don't worry about fat: the British Heart Foundation has dropped its