DALLAS, March 17, 2025 – As food prices continue to rise, many families are struggling to maintain a nutritious diet without breaking the bank. According to a June 2024 poll conducted by the American Heart Association (AHA) and Research!America, 60% of Americans cite the cost of healthy food as their biggest barrier to better nutrition.
To help families navigate these challenges, the American Heart Association is offering practical tips and affordable recipes to promote heart-healthy eating.
Healthy Eating on a Budget
“Food is deeply connected to family and culture, but rising grocery prices make it harder to maintain traditional, nutritious meals,” said Arlen Vanessa Marin, M.S., R.D., a registered dietitian and national AHA volunteer. “Simple, budget-friendly swaps—like using homemade vinaigrettes instead of bottled dressings or choosing frozen vegetables over fresh—can make a big impact without sacrificing flavor.”
Affordable Protein Options:
- Beans & Legumes – High in fiber and protein, they’re a budget-friendly addition to soups, salads, and dips.
- Tofu & Tempeh – These plant-based protein sources are often cheaper than meat and work well in stir-fries, soups, and curries.
- Ground Turkey or Chicken – Leaner and often more affordable than ground beef, great for tacos or picadillo.
Budget-Friendly Grains:
- Brown Rice – A fiber-rich alternative to white rice that supports heart health.
- Quinoa – A protein-packed grain that pairs well with salads, soups, and side dishes.
- Barley – A whole grain often used in soups that boosts heart health.
Canned, Frozen, and Dried Foods: A Smart Alternative
Fresh food isn’t always accessible or affordable, but canned, frozen, and dried options can be just as nutritious while reducing food waste. The AHA recommends choosing products labeled low-sodium, no-salt-added, or no-sugar-added for the healthiest options.
- Frozen Fruits & Vegetables – Picked at peak ripeness and frozen to preserve nutrients.
- Canned Tuna – Packed with omega-3 fatty acids, great for salads, sandwiches, or rice bowls.
Making Avocados Last Longer
- Store them smart – Keep unripe avocados on the counter and refrigerate once they soften.
- Freeze for later – Mash ripe avocados with lime juice and freeze for later use.
- Preserve leftovers – Keep the pit in the unused portion, wrap tightly, and refrigerate.
A Personal Success Story
“I never thought small changes could make such a big difference,” said Claudia Montano, a Mexican American stroke survivor and AHA national volunteer. “After shifting to a heart-healthy diet, my recovery improved, my energy came back, and I felt like myself again—without giving up the flavors I love.”
For more budget-friendly recipes and heart-healthy tips, visit recipes.heart.org.
