Heart-Healthy Cooking on a Budget

If you’ve been diagnosed with high cholesterol, it’s likely that your doctor has recommended a consistent workout routine and a healthy diet, specifically one low in fat and high in fiber. While a heart-healthy diet may seem intimidating at first, it can be made simple with a little research and planning. No matter what your budget is, eating heart-healthy foods is possible—and your body will thank you for it!

Understanding High Cholesterol

According to the Cleveland Clinic, “High cholesterol is a condition in which you have too many lipids (fats) in your blood.” 

Your body only needs a certain amount of lipids to function like normal. When there are too many lipids in the bloodstream, they begin to make fatty deposits in your arteries. Over time, these deposits will continue to build up, which can put an individual at risk for a heart attack, stroke, or heart disease.

Luckily, being diagnosed with high cholesterol is not the end of the world; however, it does mean you need to take precautions to lower your cholesterol, such as frequent exercise and a heart-healthy diet.

Three female friends cooking food in kitchen

According to the Mayo Clinic, those with high cholesterol should aim for 30 minutes of physical activity at least five times a week. As for nutrition, the Mayo Clinic recommends a diet that is low in saturated and trans fats and rich in fatty acids and soluble fiber. Adding heart-healthy foods to your diet is also a good idea.

Budget-Friendly Heart-Healthy Foods

Heart-healthy foods don’t have to break the bank. Here are just a few foods that can help lower cholesterol on a budget:

  • Whole Grains: Whole grains like brown rice, quinoa, and oats offer plenty of soluble fiber, which binds with cholesterol and helps remove it from the bloodstream.

  • Legumes: Lentils, chickpeas, and black beans are just a few legumes that are also high in fiber. Legumes also take longer to digest compared to processed foods which can help you stay fuller longer.

  • Fresh or Frozen Vegetables: Veggies are an important part of a healthy diet. Vegetables contain no cholesterol or fat, and they’re also a great source of fiber. In particular, leafy greens like broccoli, kale, and spinach are good for lowering cholesterol.

  • Lean Protein: Switching from red meats to lean proteins such as chicken, turkey, tofu, and fatty fish like salmon can help lower cholesterol levels.

  • Healthy Fats: Healthy fats, like avocados, olive oil, and nuts, have been shown to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels in the blood.
Well balanced diet and blood pressure control for heart care

 
There are also a few tips and tricks you can utilize to save money while buying heart-healthy foods:

  • Buy in Bulk: When possible, purchase your heart-healthy foods in bulk for a lower unit price. Buying in bulk is best done with nonperishable food items, like nuts, grains, and oils. You can also choose to purchase your lean proteins in bulk and freeze them until you’re ready to eat them.
  • Shop the Sales: When eating on a budget, it’s important to look for the lowest price possible. Be on the lookout for coupons, buy-one-get-one deals, and stores with overall lower prices. These small savings can add up in the long run.
  • Go Frozen or Canned: Canned and frozen vegetables have the same nutrients as fresh vegetables, plus they last so much longer! However, when buying canned food, look for options with no added sodium.

Meal Prep for High Cholesterol

Meal prepping can be a great tool for lowering cholesterol levels and maintaining your budget. Planning and preparing your meals in advance can help you with portion control, consistency, and saving money by not eating out.

Here are just a few tips for effective meal prep:

  • Plan Weekly Meals: Proper planning is the best foundation for effective meal prepping. Take the time to research heart-healthy meals in your budget and plan what breakfasts, lunches, and dinners you’ll have throughout the week. This allows you to get all your groceries at once and save money by forgoing unnecessary items.
  • Use Portioned Containers: Prepping in portioned containers will save you time and allows you to take meals on the go if you have a busy schedule. It also helps you maintain a healthy portion size to avoid overeating.
  • Prepare Base Ingredients: To prevent food waste and save money, opt for ingredients that can be used across many different meals. For example, a large batch of quinoa can be used in salads, wraps, or as a side dish throughout the week.
Woman putting oatmeal in a bowl

Heart-Healthy Recipes

If you’re in need of budget-friendly heart-healthy recipes, take a look at the options below. Made with simple ingredients, plenty of fiber, and delicious flavors, these recipes can help lower cholesterol and support overall heart health.

ultra deluxe oatmeal

Breakfast: Ultra-Deluxe Oatmeal

This heart-healthy breakfast features hearty ingredients like quinoa, chia seeds, and quick-cooking oats with coconut milk, all ingredients that are great for a heart-healthy diet. Topped with walnuts, pumpkin seeds, and almond slivers, this dish is both nutritious and satisfying. Head to our healthy recipe section for the full recipe.

Lunch: Garlic Ginger Salmon Bowls

Salmon is a great protein option for lowering cholesterol levels. This recipe includes salmon filets, jalapeño peppers, green beans, and brown rice for a healthy lunch option. Made with nutritious produce and lean protein, this meal is definitely heart healthy. Head to our healthy recipe section for the full recipe.

Dinner: Turkey Chili

Comfort food can be heart-healthy, too! This hearty turkey chili can be prepped and cooked in around an hour. Made with ground turkey, onion, bell pepper, and a variety of beans, this dish is deliciously healthy. Make sure to top it off with fat-free sour cream. Head to our healthy recipe section for the full recipe.

If you’ve been diagnosed with high cholesterol, it’s not too late. You can control your cholesterol levels with frequent exercise and a heart-healthy diet, and it doesn’t have to break the bank!

Remember to eat heart-healthy foods like whole grains, vegetables, and lean protein to help lower the amount of cholesterol in your blood. To save money, try out some of our recommended tips like buying in bulk or purchasing canned or frozen options.

For more information and resources on heart-healthy eating, delicious recipes, and how to maintain your heart health, head to the American Heart Association.

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