Rising food costs can make healthy eating feel out of reach. In fact, a 2024 American Heart Association (recipes.heart.org) and Research America poll found that about 60% of Americans say the cost of healthy food is their biggest barrier to better nutrition.
“Food is deeply rooted in family and community, but as grocery prices rise, finding creative ways to stretch your budget while maintaining a nutritious diet is key,” said Amy Roberts, Community Impact Director for the American Heart Association. “Simple swaps, like homemade vinaigrettes instead of bottled dressings, frozen vegetables instead of fresh, or lentils instead of processed meat, can make a big difference without sacrificing flavor.” Here are a few budget-friendly, heart-healthy options:
Choose affordable proteins: Beans and legumes provide protein and fiber and work well in soups, salads, dips and stews; tofu and tempeh are versatile, plant-based proteins that are often less expensive than meat; and ground turkey or chicken are lean, lower-cost alternatives to ground beef.
Swap in whole grains: Brown rice offers more fi ber than white rice; quinoa adds both protein and nutrients; and barley is a hearty whole grain that supports heart health.
Embrace canned, dried and frozen foods: Healthy eating doesn’t require buying everything fresh. Frozen fruits and vegetables are picked at peak ripeness and retain valuable nutrients. Canned tuna provides affordable omega-3 fatty acids, and canned or dried foods can help reduce food waste. When shopping, choose low-sodium, no-salt-added and no-sugar added options when possible.
For more budget-friendly recipes and healthy eating tips, visit recipes.heart.org.