The American Heart Association shares smart swaps & budget-friendly ingredients for heart-healthy meals.
Rising food costs can make healthy eating a challenge for many families. A June 2024 public opinion poll from the American Heart Association and Research!America found about 60% of Americans cite the cost of healthy food as their single biggest barrier to achieving better nutrition. Devoted to changing the future to a world of healthier lives for all, AHA has shared some simple tips and delicious recipes for keeping both your heart and wallet happy.
"Food is deeply rooted to family and community," said Arlen Vanessa Marin, M.S., R.D., a registered dietitian and national volunteer for the American Heart Association. "Recipes are passed down through generations, but as grocery prices rise, finding creative ways to stretch your budget while maintaining a nutritious diet is key. Simple swaps—like homemade vinaigrettes instead of sugary bottled dressings, frozen veggies instead of fresh or lentils instead of processed meat—can make a big difference without sacrificing flavor."
PROTEIN WITHOUT THE PRICE TAG
Looking to add more protein without overspending? Try these affordable, nutrient-packed options:
- Beans and other legumes are a protein-packed, high-fiber choice for heart-healthy meals. Add them to soups, stews and salads, or enjoy them as a dip with whole-grain crackers or tortillas. Choose canned, no-salt-added varieties for a quick and healthy option.
- Tofu and tempeh are plant-based staples rich in protein, versatile and often more affordable than meat.
- Add silken tofu to a simple miso soup or stir-fry firm tofu with garlic for a heart-smart meal or add tempeh to noodle dishes and curries. Here is one example of a quick heart-smart meal.
- Ground turkey or chicken are leaner, often more affordable alternatives to ground beef but just as delicious. Try them in dishes like turkey picadillo or homemade tacos for a budget-friendly twist.
BETTER GRAINS FOR YOUR HEART
White rice is a staple in many diets, but it can spike blood sugar and when refrigerated and reheated, it can increase resistant starch while also raising the risk of harmful bacteria. Here are safer ways to keep it heart-smart:
- Brown rice is a fiber-rich alternative to white rice that pairs well with any dish.
- Quinoa is another protein-rich grain that's great in soups, salads and side dishes.
- Barley is used in many Asian soups and is a great whole-grain swap that supports heart health.
CANNED, DRIED AND FROZEN? ABSOLUTELY!
Healthy eating doesn't mean you have to buy everything fresh, especially when fresh food isn't readily available. Canned, dried and frozen foods can be just as nutritious and helps eliminate costly food waste from spoilage as it stays edible longer. The AHA recommends checking nutrition labels for low-sodium, no-salt-added and no-sugar-added options.
- Frozen fruits and vegetables: These are picked at peak ripeness and frozen to lock in nutrients. Use them in stir-fries, soups, smoothies or as a quick side dish.
- Canned tuna are packed with omega-3s, wallet-friendly and easy to mix with salads, sandwiches or in brown rice bowls.
Love avocados? Some simple tips to make this healthy fat last:
- Buy them green and store them smart by keeping them on the counter until they start to soften, then refrigerate to slow ripening.
- Freeze for later by mashing ripe avocados with lime juice and freeze in an airtight container.
- Use what you need, and if using only half, leave the pit in the unused portion, wrap tightly and store it in the fridge.
For more budget-friendly recipes and tips, visit recipes.heart.org.
Courtesy of West Michigan Woman.
