Budget-Friendly Heart-Healthy Food for Your Diet

Posted September 26, 2022 by in Health + Fitness
woman standing in doorway holding an eco-friendly grocery bag filled with veggies

According to the American Heart Association, heart disease is the leading cause of death for both men and women in the United States. If you’re looking to make some changes to your diet in order to improve your heart health, but are on a budget, you’re in luck. There are plenty of budget-friendly foods that can help keep your heart healthy. In fact, many of these foods are likely already staples in your diet. Here are a few examples:

1. Beans

Beans are a great source of protein, fiber, and antioxidants, making them a heart-healthy food for your diet. They’re also budget-friendly, so you can save money while still getting the nutrients your body needs. Black beans, for example, are a good source of magnesium, which helps to lower blood pressure. Chickpeas are high in fiber and help to reduce cholesterol levels. And kidney beans are a good source of folate, which helps to prevent heart disease. So next time you’re looking for a budget-friendly, heart-healthy food for your diet, be sure to add beans to your shopping list.

eggs and beans

2. Berries

A healthy diet is crucial for maintaining a healthy heart, and berries are a budget-friendly way to add heart-healthy food to your diet. Berries are packed with antioxidants, which help to protect your cells from damage. They are also rich in fiber, which can help to lower cholesterol levels and keep your blood pressure under control. In addition, berries are a good source of vitamins C and E, which are essential for a healthy immune system. And, since they are low in calories and high in flavor, berries make a great addition to any diet. So, if you’re looking for a heart-healthy food that won’t break the bank, reach for some berries.

basket of fresh picked strawberries on wooden table

3. Dark leafy greens

Dark leafy greens are an excellent source of nutrients and antioxidants, making them a heart-healthy addition to any diet. They are also budget-friendly, as they are typically less expensive than other types of vegetables. When choosing dark leafy greens, look for ones that are free of wilting or bruising. Some of the most popular varieties include kale, spinach, and Swiss chard. When preparing dark leafy greens, it is important to wash them thoroughly to remove any dirt or sand. These greens can then be enjoyed cooked or raw in a variety of dishes. Dark leafy greens are a delicious and nutritious way to boost your heart health on a budget.

woman holding basked of dark leafy greens

4. Olive oil

Olive oil is a budget-friendly heart-healthy food for your diet. It is rich in monounsaturated fats, which can help to lower cholesterol levels and reduce the risk of heart disease. Additionally, olive oil is a good source of antioxidants, which can help to protect against cell damage. When choosing olive oil, look for extra virgin olive oil, which has the highest concentration of healthy fats and antioxidants. To get the most health benefits, use olive oil in place of other oils in cooking and baking. You can also add it to salads and use it as a dip for bread.

woman pouring olive oil on food

5. Nuts 

Nuts are a budget-friendly, heart-healthy food for your diet. Not only are they a good source of protein, but they also contain healthy fats, fiber, vitamins, and minerals. Studies have shown that eating a handful of nuts every day can help to lower cholesterol and triglyceride levels, as well as reduce the risk of heart disease. In addition, nuts are a great snack for people with diabetes because they help to regulate blood sugar levels. And because they’re so portable, they make it easy to stick to your healthy eating plan when you’re on the go. So next time you’re looking for a snack that will give you lasting energy and help keep your heart healthy, reach for a handful of nuts. 

different types of nuts on white table

6. Fish

Fish is a budget-friendly, heart-healthy food for your diet. It is a good source of protein and omega-3 fatty acids, which are beneficial for heart health. Fish is also low in saturated fat and cholesterol. The American Heart Association recommends eating fish at least two times per week. Fish is a universal food that can be cooked in many different ways. It can be baked, broiled, grilled, or sautéed. You can also add fish to soups, stews, casseroles, and salads. When buying fish, choose fresh, frozen, or canned fish that has been caught in sustainable fisheries. Look for fish that have been certified by the Marine Stewardship Council or the Aquaculture Stewardship Council. Avoid fish that has been farm-raised or caught in unsustainable fisheries, as these practices can harm the environment.

cream cheese and lox on bread

There are plenty of other affordable and healthy foods that you can add to your diet in order to improve your heart health. With a little bit of planning, it’s easy to create meals that are both good for you and won’t break the bank. There are holistic wellness centre that are accredited nutritionists and herbalists. The plans they provide will be remarkable, made up of quality, organic, and fresh food that can help maintain your healthy diet. So why not give it a try? Your heart will thank you!