Omega-3-Rich Mackerel and Beetroot Salad

When it comes to PCOS and 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 also addressing key drivers of PCOS such as insulin resistance and low-grade inflammation.

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 in PCOS, without relying on ultra-processed foods or lengthy preparation.

Why omega-3 fats matter in PCOS

Omega-3 fatty acids, particularly EPA and DHA found in oily fish, have been widely studied in relation to cardiovascular and metabolic health. In PCOS, this is especially relevant because omega-3 intake has been associated with improvements in triglyceride levels, inflammatory markers and overall cardiometabolic risk in several recent reviews.

Omega-3 fats help regulate inflammatory signalling pathways and are involved in the production of compounds that support resolution of inflammation. This matters in PCOS, where chronic low-grade inflammation is common and contributes to insulin resistance and cardiovascular risk over time.

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, fits well within dietary patterns that support both heart health and metabolic balance in PCOS, such as a Mediterranean-style approach.

Beetroot complements this by providing fibre, polyphenols and dietary nitrates. 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 both inflammation regulation and hormone balance in PCOS.

Together, these ingredients support multiple aspects of cardiometabolic health in a food-first way that is practical and sustainable.

Mackerel and Beetroot Salad

This recipe works well as a light lunch or as part of a larger meal, particularly when you want something satisfying that supports steady energy.

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 or gherkins if using.
Drizzle with extra virgin olive oil and a squeeze of lemon juice or vinegar.
Finish with black pepper and serve.

Simple variations

This salad is easy to adapt depending on preferences, appetite and tolerance.

If you prefer a warmer dish, the beetroot can be gently warmed before assembling the salad. For extra fibre and texture, cooked lentils or butter beans work well and can further support blood sugar stability in PCOS. If smoked mackerel feels too strong, freshly grilled or poached mackerel is a milder alternative.

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

Making it work for PCOS

Meals like this work best as part of an overall pattern that supports insulin sensitivity, gut health and inflammation balance. Pairing omega-3-rich fish with fibre-rich plant foods and stable whole-food fats helps support triglycerides, cholesterol balance and vascular health, all of which are relevant in PCOS.

You can find more PCOS-friendly, heart-supportive recipes in our free private Facebook group – PCOS Unlocked – you can join it here.