Dr Clare Bailey's 55p breakfast superfood that can slash heart disease

Dr Clare Bailey has shared her air-fryer cooked breakfast which can not only boost your heart health but is also light on the wallet. The GP and Fast 800 food writer, and wife of the late Dr Michael Mosley, says that sardines are a brilliant breakfast option.

Full of with omega-3 fatty acids and packed with protein, the tinned fish are an excellent choice - not least because we are urged by the NHS to eat one portion of oily fish a week. One 100-gram serving of canned sardines in oil contains around 208 calories and 24.6 grams of protein.

Also, they cost from as little as 55p per tin at some supermarkets. Dr Bailey prepared hers on sourdough toast, with tomato paste, capers and a drizzle of vinegar. She bakes it in the air fryer for five minutes or so and serves it on a bed of rocket. Although she is eating hers for lunch, it can also be enjoyed as a breakfast.

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"Now that I'm often cooking for one, I thought I'd share with you a really easy and super-healthy sardines on toast," she said. "Sardines on toast in the air fryer is incredibly quick and easy, as well as giving a healthy boost of much needed omega-3.

"And what’s more it’s a great source of protein, so it will keep you feeling full for longer. Simply toast sourdough or whole grain seeded bread. Use sardines in olive oil. Drain some away and keep a little to drizzle. Squeeze about 1/2 a tbsp of tomato paste over the sardines and scatter with a couple of tsp of capers to give a bit of zing , or a drizzle of vinegar such balsamic. Put it in the air fryer for about five minutes and serve with a bitter leaf salad like rocket."

Oily fish are known to be incredibly healthy for us. They are the richest source of long-chain omega-3, which can help to prevent heart disease. It is also important for women who are pregnant or breastfeeding, because it can help a baby's nervous system to develop.

Brits are advised to eat two portions of fish a week, one of which should be oily. These include herring (bloater, kipper and hilsa are types of herring), pilchards, salmon, sardines, sprats, trout or mackerel. They can be fresh or out of a tin.

The protein is also a welcome boost for our bodies. Proteins are made up of chemical 'building blocks' called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They are also an excellent source of energy.