Omega-3-Rich Mackerel and Beetroot Salad

When it comes to heart health, nutrition does not need to be complicated to be effective. Simple meals built around the right balance of fats, fibre and plant compounds can support cardiovascular health while still feeling enjoyable and realistic.

This omega-3-rich mackerel and beetroot salad is a good example of how everyday ingredients can come together to support heart health and inflammation balance, without relying on ultra-processed foods or lengthy preparation.

Why omega-3 fats support heart health

Omega-3 fatty acids, particularly EPA and DHA found in oily fish, have been widely studied in relation to cardiovascular health. Evidence from recent systematic reviews and large-scale trials suggests that omega-3 intake supports heart health through several complementary mechanisms.

Omega-3 fats help regulate inflammatory signalling pathways and are involved in the production of compounds that support resolution of inflammation. They also play a role in supporting normal triglyceride levels and vascular function.

Mackerel is one of the richest and most affordable sources of omega-3 fats available in the UK. Including oily fish regularly, in line with UK dietary guidance, is consistently associated with improved cardiovascular outcomes within overall dietary patterns such as the Mediterranean diet.

Beetroot complements this by providing dietary nitrate, fibre and polyphenols. Dietary nitrates are converted in the body to nitric oxide, which supports blood vessel function and healthy blood flow. Beetroot fibre also contributes to gut health, which is increasingly recognised as part of the inflammation and heart health picture.

Together, these ingredients create a meal that supports multiple aspects of cardiovascular health in a food-first way.

Mackerel and Beetroot Salad

This recipe works well as a light lunch or as part of a larger meal.

Serves 2

Ingredients:

• 2 mackerel fillets, smoked or freshly cooked and flaked
• 2 medium cooked beetroot, sliced or cubed
• ½ tin chickpeas, drained
• A handful of rocket or mixed salad leaves
• Half a small red onion, finely sliced
• A tablespoon of capers or chopped gherkins (optional)
• Extra virgin olive oil
• Lemon juice or red wine vinegar
• Fresh black pepper

Method:

• Arrange the salad leaves on a serving plate or in a bowl. 
• Add the chickpeas, beetroot and red onion, then gently flake the mackerel over the top. 
• Sprinkle with capers and gherkins, if using.
• Drizzle with extra virgin olive oil and a squeeze of lemon juice or vinegar. Finish with black pepper and serve.
• Enjoy!

Simple variations

This salad is easy to adapt depending on preferences and availability.

If you prefer a warmer dish, the beetroot can be gently warmed before assembling the salad. For extra fibre and texture, you can add cooked lentils or butter beans. If smoked mackerel feels too strong, freshly grilled or poached mackerel works just as well.

For those who do not eat mackerel, sardines or trout provide a similar omega-3 profile and can be used in the same way.