Nutritionist's 60p 'high-protein fix' that slashes blood pressure

A nutrition guru has dished out advice on the perfect 'high-protein fix' snack, touted as ideal post-workout fuel that won't break the bank – setting you back just 60p. The humble tinned pilchard is being heralded for its wealth of nutrients, including vitamin B12, omega 3 EPA/DHA, vitamin D, selenium, iodine, and phosphorus, according to Rob Hobson, a nutritionist and Sunday Times best-selling author.

He suggests serving them on toast for an affordable protein punch after hitting the gym. Hobson, who has recently lauded the benefits of tuna for its heart-healthy attributes and economic value, is advocating for diversity in Brits' canned fish consumption through his social media platforms.

He advised: "Switch up your tinned fish game for more omega-3s. There is nothing wrong with eating tinned tuna in moderation, but it is good to try and mix it up a little bit with other varieties to increase your intake of other nutrients like Omega-3."

Hobson also backed other tinned fish, outlining how easily it can be incorporated into a variety of dishes: "Tinned salmon is really versatile and really easy to use in meals. You can make fish cakes by mixing it with mashed potatoes and herbs, or you can add it to a pasta dish with crème fraîche and dill, or you can even make a nice, spicy tomato sauce - that is one of my favourite ways to use it. You can also use tinned salmon as a filling for sandwiches or jacket potatoes when mixed with a bit of Greek yoghurt.

"Mackerel is another good source of Omega-3 and it offers a slightly stronger flavour than tuna, but to be honest I think it's quite similar. It works really well in rice dishes like kedgeree, or you can add it to a warm grain salad with roasted veggies. You can even turn it into a dip," reports Gloucestershire Live.

"Tinned anchovies are not my favourite, but they are really great in a pasta sauce like putanesca. You can finely chop them into dressings, or you can put them on top of homemade pizzas.

"The last one is tinned pilchards, which can be used for fish bites, casseroles or you can simply put them on toast for a quick and easy meal or a high-protein fix after the gym."

Interestingly, pilchards and salmon are both the same species, which has the Latin name Sardinus pilchardus. The smaller fish are known as Sardines and the larger, older fish are pilchards.

Pilchards are available for as little as 60p from Asda. There is plenty of scientific evidence backing up Hobson's claim.

The NHS says: "A healthy, balanced diet should include at least 2 portions of fish a week, including one of oily fish.

"That's because fish and shellfish are good sources of many vitamins and minerals. Oily fish – such as salmon and sardines – is also particularly high in long-chain omega-3 fatty acids, which can help to keep your heart healthy.

"Most of us should have more fish in our diet, including more oily fish. There is different advice for women who are pregnant or breastfeeding, and children and babies.

"Some oily fish contain bones that you can eat. These include whitebait, canned sardines, pilchards and tinned salmon (but not fresh salmon). These fish can help keep our bones strong because they are sources of calcium and phosphorus."

The NHS lists herring (including bloater, kipper and hilsa), pilchards, salmon, sardines, sprats, trout, and mackerel as varieties of oily fish that are beneficial for health, however, tuna is not classified in the same category. According to the food resource CheckYourFood: "Pilchards are amazing for vitamin B12, omega 3 EPA/DHA, vitamin D, selenium, iodine and phosphorus."

They note that one tin of pilchards in tomato sauce contains 205 calories and a significant 26g of protein, which amounts to almost half the daily recommended intake.

It boasts an impressive 3.674g of Omega-3 — 735 per cent of your recommended daily amount. In addition, there's also 21.7μg of vitamin D present, amounting to 145 per cent of the recommended daily value.

Another study highlighted that regular consumption of seafood, ranging from one to four times weekly, may reduce the risk of dying from heart disease. High concentrations of omega-3 fats have been proven to lower triglyceride levels—a type of fat found in the blood and the most common form of fat in your body.