The American Heart Association shares smart swaps & budget-friendly ingredients for heart-healthy meals
By Tim Harms—
INDIANAPOLIS—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. The American Heart Association, devoted to changing the future to a world of healthier lives for all, has some simple tips and delicious recipes to help you enjoy your favorite meals while keeping both your heart and wallet happy.
“Food is deeply rooted to family and community. 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,” Dr. Amna Ahmed, a cardiologist on the American Heart Association’s Indianapolis board of directors, said. “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, 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 & 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.
—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. Here are alternatives 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 can help eliminate costly food waste from spoilage. The American Heart Association 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.
For more budget-friendly recipes and tips, visit recipes.heart.org.
About the American Heart Association
The American Heart Association is a relentless force for a world of longer, healthier lives. Dedicated to ensuring equitable health in all communities, the organization has been a leading source of health information for more than one hundred years. Supported by more than 35 million volunteers globally, we fund groundbreaking research, advocate for the public’s health, and provide critical resources to save and improve lives affected by cardiovascular disease and stroke. By driving breakthroughs and implementing proven solutions in science, policy, and care, we work tirelessly to advance health and transform lives every day. Connect with us on heart.org, Facebook, X or by calling 1-800-AHA-USA1.
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