Eating healthy doesn’t have to be expensive! With rising food prices, many people struggle to afford nutritious meals.
In fact, a June 2024 survey by the American Heart Association found that 60% of Americans say cost is their biggest barrier to healthy eating.
But don’t worry—there are simple ways to enjoy delicious, nutritious food while keeping your grocery bill low.
The American Heart Association is dedicated to helping people live healthier lives, and they have some great tips to make healthy eating easier and more affordable.
Smart Swaps for a Healthier Diet
“Food connects us to family and tradition, but with grocery prices going up, it’s important to find creative ways to eat well on a budget,” says Arlen Vanessa Marin, a registered dietitian.
Here are some simple swaps that can save money without losing flavor:
- Make your own dressings instead of buying sugary bottled versions.
- Use frozen vegetables instead of fresh—they last longer and cost less.
- Try lentils instead of processed meats for a heart-healthy protein boost.
Affordable Protein Options
Protein is essential for a balanced diet, but meat can be expensive. Try these budget-friendly alternatives:
- Beans and legumes: Packed with protein and fiber, they’re great in soups, salads, or dips.
- Tofu & tempeh: These plant-based proteins are versatile and often cheaper than meat. Try tofu in stir-fries or tempeh in curries.
- Ground turkey or chicken: A lean, affordable substitute for ground beef—great for tacos or meatballs.
Heart-Healthy Grains
White rice is a staple for many, but healthier options can offer more nutrients:
- Brown rice: A fiber-rich alternative that pairs well with any meal.
- Quinoa: A protein-packed grain perfect for soups and salads.
- Barley: A nutritious whole grain commonly used in soups.
Canned, Dried, and Frozen Foods Are Great Too!
You don’t have to buy everything fresh! Canned, dried, and frozen foods can be just as nutritious, last longer, and help reduce food waste. When shopping, look for options labeled low-sodium, no-salt-added, or no-sugar-added.
- Frozen fruits and vegetables: Picked at peak ripeness and frozen to keep nutrients locked in. Great for smoothies, soups, or side dishes.
- Canned tuna: Affordable and rich in omega-3s, perfect for salads and sandwiches.
Avocado lovers, take note!
Avocados are healthy but can go bad quickly. Try these tricks to make them last:
- Store unripe avocados on the counter until they soften, then move them to the fridge.
- Freeze mashed avocados with lime juice for later use.
- Keep the pit in the unused half, wrap it tightly, and refrigerate to slow browning.
Small changes, big results
“I never thought small changes could make such a big difference,” says Claudia Montano, a stroke survivor who switched to a heart-healthy diet. “After eating better, my recovery improved, my energy returned, and I still enjoy the flavors I love!”
With these simple tips, you can eat well, stay healthy, and save money—all at the same time!
