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Autumn has arrived! Heart healthy foods for the season (AD)

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AD. Taking the time to eat seasonally this autumn is not only easy on the environment. You can also take advantage of the many heart healthy foods that are in abundance this time of year!

Heart healthy foods for the season - Pictures of beetroot

Whilst it’s important to eat a well-balanced diet all year round, autumn is a great time to start thinking about your heart health in particular. A nutritious varied diet, along with a healthy lifestyle, could help to reduce your risk of heart disease, diabetes and high blood pressure, all whilst enjoying the wide variety of healthy autumnal foods that the UK has to offer.

To help boost your heart health this autumn, we’ve spoken to the team at Vitabiotics Cardioace to bring you some healthy autumnal food and recipe ideas!


Salmon and other oily fish are excellent sources of Omega-3, which can help towards a healthy heart. Omega-3 contributes to the normal function of the heart and maintains overall health and wellbeing.

The salmon fishing season starts between February and April and ends at the end of September or October, depending on the fishing region. That means that autumn is the perfect time to stock up your freezer with fresh and in season salmon.


The British tomato season starts in June and runs all the way until October, making the start of autumn the perfect time to incorporate these juicy fruits into your diet. Not only are they delicious and nutritious, but they also contribute towards a healthy heart.

Both raw and cooked tomatoes provide health benefits and contain vitamin A, vitamin C and lycopene.

Tomatoes are very versatile and are the base of many autumnal dishes. If you find yourself with a glut of tomatoes at the end of the season, why not try batch cooking a basic tomato sauce, adding garlic and onions for extra flavour and added health benefits and freeze it and use throughout the winter.

Freezer friendly tomato sauce: Fry some chopped onions and garlic in olive oil, then add your chopped, ripe tomatoes (skin, seeds and all) and any herbs you like. Here’s how to freeze fresh herbs. Cook it all together until the tomatoes release all of their delicious juices. Let your sauce cool down and portion it into freezer bags.

Top tip: Lay your bags of tomato sauce flat before you freeze them. This makes it far easier store if you have limited freezer space.


Beetroot is a vibrant and earthy autumn vegetable which is an excellent addition to any autumn diet. Roasting beetroot in the oven, wrapped in foil produces a soft and sweet vegetable, ready to use in a number of different ways. From chocolate cake to soups, smoothies and salads, fresh beetroot is very different from the jarred and pickled varieties. I love to prepare salads in advance.

Did you know:Beetroot can be used as a natural alternative to food colouring, bringing a deep pink hue to any dishes it’s added to.

Top Tip: Fresh beetroot is more widely available from June through to November – try to buy it with the leaves attached so you know it’s fresh.

How to freeze blackberries rinse the blackberries


Blackberries are a beautifully British treat to savour at the end of summer and in the autumn. These fantastic fruits are delicious and a good source of fibre and anthocyanins.

Blackberries can add a bit of zest to a breakfast acai bowl or can be enjoyed on their own as a quick snack. Whichever option you choose, incorporating a few blackberries into your diet this autumn can help you to experience their true health benefits. We love blackberries and have this great post on how to freeze blackberries.

Did you know: The blackberry season in the UK begins in June and runs right through to November. They contain vitamin C, zinc and magnesium, making them a nutritious addition to any diet.

Eating seasonal, heart healthy foods is a great way to sample the bounty of fresh produce available in autumn, whilst looking after your heart’s health. Got a fantastic autumnal recipe that your family loves? Tell us all about it in the comments below.

The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health professional regarding any medical condition. While every care is taken to ensure the accuracy of the information presented in the blog and to describe best generally accepted current practices we cannot accept any liability for errors or omissions or for any consequences from application of the information given.

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