Eating healthy doesn’t have to break the bank

WHITE PLAINS, N.Y., Apr. 13, 2026 — Rising food costs can make a challenge for many families. More than half 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. “Eating well for heart health does not have to come with a high price tag,” said Dr. Muhammad Malik, a cardiologist with White Plains Hospital. “Many of the foods that support heart health, including beans, whole grains, frozen vegetables and lean proteins, are also some of the most affordable options at the grocery store. Simple choices like these can help families prepare balanced meals that are both nutritious and budget conscious.” 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. Here are some recipes for quick heart-smart meals: Asian marinated vegetable salad and Curry-spiced tofu with Asian vegetables 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 and when refrigerated and reheated, it can increase resistant starch while also raising the risk of harmful bacteria. Here are safer ways 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 help eliminate costly food waste from spoilage as it stays edible longer. The American Heart Association recommends checking nutrition labels for low-sodium, no-salt-added and no-sugar-added options and monitoring daily sodium intake, as it can spike blood pressure. 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. “Planning meals and snacks in advance can go a long way toward improving heart health without increasing your grocery bill,” said Dr. Malik. “Making a few simple swaps, choosing frozen or canned produce and buying in bulk can help families stretch their budget while still prioritizing nutrition.” For more budget-friendly recipes and tips, visit recipes.heart.org . Additional Resources: Budget Friendly | American Heart Association Recipes AHA health information: Making the Healthy Cut: Fish, Poultry and Lean Meats AHA health information: 4 Ways to Get Good Fats Infographic AHA news release: Eating a Mediterranean-style diet improved brain health in study of Hispanic/Latino adults (January 2025) AHA news release: Eating more plant foods may lower heart disease risk in young adults, older women (August 2021) AHA health information: 4 Ways to Get Good Fats Infographic ### 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 , Instagram , X or by calling 1-800-AHA-USA1. For Media Inquiries: Bong Arquiza, Bong.Arquiza@heart.org For Public Inquiries: 1-800-AHA-USA1 (242-8721) heart.org and stroke.org