5 Heart-Healthy Foods That Won’t Break the Bank

As inflation drives grocery prices up, we took a look around to see where we could help you save.  These budget-conscious options are healthy additions to your diet that won’t break the bank.  While these are great additions to any healthy eating plan, we had heart health specifically in mind when we put this list together.  There is one from each food group, to keep it well-rounded.

Prices based on February 2024

Vegetable: Canned Tomatoes

Did you know that canned tomatoes contain a higher amount of lycopene when compared to fresh tomatoes?  It has to do with the heating process that occurs during canning.  Why do we care about lycopene?  It is a powerful antioxidant found in tomatoes and other red foods that may play a role in heart health.  

In fact, this study found that those with a higher lycopene intake had a lower cardiovascular risk.  Another study found that lycopene levels from tomato consumption promoted better cholesterol levels, including lower total cholesterol, lower LDL cholesterol, and higher HDL cholesterol.

Pricing will vary, but we found canned tomatoes currently priced as low as $0.96 per can.  Each can contains 2.5 servings, which breaks down to approximately $0.38 per serving.  If you can, opt for a no salt added canned tomato product to season it yourself so you can control your salt content.

Protein: Lentils

Are you a lentil fan?  If you aren’t sure about the traditional way of eating them in soups, salads, or other dishes, then try pureeing the lentils after they’re cooked.  You can use this pureed mixture to replace ½ cup oil in a chocolate chip cookie recipe or to replace ½ cup cheese in a macaroni and cheese recipe.  

Why the swap?  It’ll change your recipe to be more in line with heart health due to increasing the fiber and protein content while reducing the fat.

Lentils are commonly sold dried or canned. The lowest price we found for a 16-ounce bag of dried lentils was $1.34 for 13 servings.  This breaks down to about $0.11 per serving.  While lentils don’t require soaking, they will take approximately 15-20 minutes to cook from their dried form.  Opting for a canned version might be best if you are short on time since they’re ready to go after a quick rinse.  Most canned lentils cost approximately $1 for 3.5 servings, which is about $0.28 per serving. We think you’ll find more uses for lentils than you initially thought.

Grain: Corn Tortillas

Taco Tuesday isn’t complete without a tortilla.  Did you know opting for corn tortillas is healthier, especially for your heart?  It is because of the salt, or lack of it, really.  Corn tortillas are usually low sodium or salt-free, which is essential for maintaining healthy blood pressure readings. As with anything, read the nutrition facts panel to scan the ingredients on the brand you purchase to ensure it’s not sneaking any extra ingredients.  Most should be made of cornflour and water.

Tortillas vary in size, but we found a 30 count for as low as $1.48, which breaks down to just $0.05 per tortilla.  Besides filling them with delicious ingredients, you can also cut tortillas, spray them with olive oil, and bake them in the oven, making your own homemade chips.  

Fruit: Oranges

We’re mainly talking about the whole fruit here and not the juice.  The fruit offers beneficial soluble fiber, which helps maintain or lower cholesterol levels.  You can see it by the white binding that is around the orange slice.  A 2018 study also found that those with higher beta-carotene levels, an antioxidant found in orange foods, provided a lower risk of cardiovascular disease and stroke.

Besides its heart-healthy benefits, what we love about this fruit is its shelf life.  When you’re trying to budget your foods, the last thing you want is food spoilage before you get a chance to eat it.  An orange can last up to 2 weeks in the refrigerator, so this gives you more time to eat it up.

Fruit prices will vary depending on your region, season, and supply and demand; however, we found a 3 lb bag of navel oranges for about $4.97, which breaks down to approximately $0.62 per orange, estimating 8 per bag. 

Pro tip: Is buying in bulk intimidating, or don’t think you’ll be able to finish them before they go bad? Peel and stick orange slices in the freezer; you can add the frozen fruit to a smoothie later.

Dairy: Yogurt

If you haven’t tried Greek yogurt, now might be a good time.  It’s best known for its versatility and protein content.  How high is it in protein, you ask?  Usually about 25 grams per cup.  You can use it in numerous recipes like baked oatmeal, smoothies, marinades, dips, and even dressings.  

What makes this a heart-healthy food?  This 2021 study took a look at dairy fats and cardiovascular disease.  It concluded that although full-fat dairy contains saturated fats, it has a positive or neutral impact on cardiovascular health.  What seemed more positive was a fermented dairy product containing probiotics.  So when searching for a budget-conscious yogurt choice, it’s up to you whether you select full-fat or low-fat.  The main thing to be on the lookout for is Greek-style to up the protein and one with live and active cultures for the probiotics benefits.

For the lowest cost option, stick with a generic brand of Greek yogurt sold in a bulk 32-ounce container.  These contain roughly five servings.  We found one that cost $3.54, which breaks down to $0.71 per serving.  The plain version is best to avoid extra additives like sugar.

Pro tip: If you have leftover Greek yogurt that needs to be used before expiration, try making this frozen yogurt bark recipe.

The Bottom Line

Eating healthy and within a budget is doable, even in this period of grocery inflation.  Start by finding affordable options in each of the five food groups, and then build your recipes based on what you purchase.