Rising food costs make it challenging for many families to eat healthy. According to a 2024 public opinion poll by the American Heart Association, 60% of Americans consider the cost of healthy food as their biggest obstacle to better nutrition. However, there are simple and budget-friendly ways to enjoy heart-healthy meals without straining your wallet.
Smart Swaps to Save Money and Eat Healthy
Arlen Vanessa Marin, M.S., R.D., a registered dietitian with the American Heart Association, shares creative tips for eating nutritious meals on a budget:
Swap Sugary Dressings for Homemade Vinaigrette: Save money and avoid added sugars by making your own vinaigrette.
Frozen Veggies Over Fresh: Frozen vegetables are just as nutritious, last longer, and cost less.
Lentils Instead of Processed Meats: Lentils are protein-rich and affordable alternatives to more expensive meats.
Affordable Protein Sources
Protein doesn’t have to be expensive. Here are some wallet-friendly options:
Beans and Legumes: These are high in protein and fiber. Canned, no-salt-added options make for a quick and healthy addition to soups, salads, and dips.
Tofu and Tempeh: Both are plant-based, protein-packed, and often cheaper than meat. Use them in stir-fries, curries, and salads.
Ground Turkey or Chicken: Lean and often less expensive than ground beef, perfect for dishes like turkey tacos or picadillo.
Better Grains for Your Heart
Choosing the right grains can have a big impact on heart health:
Brown Rice: A fiber-rich alternative to white rice that’s great with any meal.
Quinoa: A protein-packed grain, perfect for salads, soups, and side dishes.
Barley: A great whole grain that can be used in soups and supports heart health.
Canned, Dried, and Frozen—Affordable and Nutritious
Healthy eating doesn’t always require fresh ingredients. Here’s how to make the most of canned, dried, and frozen foods:
Frozen Fruits and Vegetables: These are picked at their peak and frozen, locking in nutrients. They’re perfect for stir-fries, soups, or smoothies.
Canned Tuna: Rich in omega-3s, tuna is a wallet-friendly and versatile option for sandwiches, salads, and rice bowls.
Making Avocados Last Longer
Love avocados but hate it when they spoil? Follow these tips to make them last longer:
Buy Green and Store Smart: Keep them on the counter until they soften, then refrigerate to slow ripening.
Freeze Ripe Avocados: Mash ripe avocados with lime juice and freeze in an airtight container.
Use Half, Store the Other: Leave the pit in the unused half, wrap tightly, and store it in the fridge.
Heart-Healthy Benefits Beyond Flavor
Claudia Montano, a stroke survivor, shares how switching to a heart-healthy diet helped her recover and regain energy without sacrificing the flavors she loves. “Small changes made a big difference in my recovery,” she says.
Eating healthy doesn’t have to be costly—by making smart swaps and choosing budget-friendly ingredients, you can nourish your heart and your wallet.
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