Ditch chips

In the Med it’s common to add beans and pulses to soup and casseroles in place of meat, either completely or partly. It’s cheaper and increases cholesterol-lowering soluble fibre.

Nutritious, naturally low-fat lentils or chickpeas can take the place of chips or other potatoes.

Add basil, rosemary, oregano or sage to meals. They are salt and fat-free, and contain anti-inflammatory ingredients thought to fight disease.