5 tips to eat heart-healthy on a budget

Research has long shown that what we eat is important for keeping our hearts healthy. But some people hesitate to even try a heart-healthy diet, assuming it will crash their food budgets.

While it’s certainly possible to spend a lot on food, there are many ways you can tame those expenses.

Below are some tips that might work for you:

1. Shop smart to avoid unnecessary spending. Plan meals for several days, make a grocery list, and choose foods you can use in multiple meals. For example, if you have a small family, a plump rotisserie chicken can work for two different dinners that week. Also avoid shopping when hungry, choose store brands, and use coupons and sales. Buy in bulk or larger sizes and freeze extras for a later date.
2. Prioritize affordable, minimally-processed foods. Choose nutrient-rich foods that are low in saturated fats, added sugar and sodium. Emphasize beans, lentils, nuts, seeds, sweet potatoes, tofu, edamame, eggs, fish, poultry and low-fat dairy products. Limit red meat and choose lean cuts when on sale.
3. Choose in-season produce. Look for seasonal fruits and vegetables for lower cost. Frozen veggies and fruit are easy and convenient. Canned fruits with no added sugar are great as well. Rinse canned vegetables to reduce sodium.
4. Cook more at home. Eating out adds up, so try making meals at home more often. You can still enjoy going out to eat but maybe not as often as you have in the past. If dining out, choose lean meats/fish (grilled or baked), practice portion control (try packaging up half your meal to go as soon as it’s served), avoid adding cheese and sauces, and try to include more veggies.
5. Make leftovers work. Have just a small amount of yesterday’s vegetables left? Add it to tomorrow’s stir fry, casserole or soup. Extend that meatloaf with some oats, beans or other veggies. When you venture out, take about half your meal home and enjoy it for lunch or dinner the next day.

With just a few smart strategies for meal planning and shopping, it’s possible to enjoy heart-healthy, varied and delicious meals that won’t break the bank.