The 5 Cheapest Foods to Buy to Ensure Good Heart Health

The term “heart-healthy” is thrown around quite a bit these days by health professionals and health-conscious consumers. But when it comes to heart health, there’s actually a great deal amount of foods that are good for your heart and some of those can be quite expensive. In a world where pricey health products become more prominent and we have access to all kinds of delicious choices like pre-made chia pudding, kale chips, exotic plant-based milks, and just about any kind of fancy nut butter you can think of, it can tricky to learn to eat healthy while managing your money. But it’s not impossible when you keep in mind that simple is sometimes the best option for your body, your wallet, and your schedule.

Nutrients Needed for a Healthy Heart

Your heart requires specific nutrients that assist with arterial flow and the overall condition of how the heart works and functions. The main nutrients it needs are: omega-3 fatty acids that promote a healthy cardiovascular system and reduce inflammation, B vitamins that assist with red blood cell function and energy, magnesium which is crucial for a healthy heartbeat and flow, and antioxidants like quercetin, polyphenols, resveratrol, lycopene, and curcumin that reduce arterial decline and promote healthy blood flow. Monounsaturated fats are also important since these fats reduce unhealthy levels of harmful cholesterol in the body known as LDL cholesterol.

The good news is, you can get access to these nutrients in some very simple foods that promote excellent heart health and do so in a quick amount of time when combined with a little movement each day and an otherwise healthy diet. Try these five foods out below that are affordable, simple to enjoy and prepare, and taste pretty amazing too!

1. Berries

Berries are packed with fiber that reduces cholesterol in the body and are one of the highest sources of antioxidants on the planet. Don’t limit yourself to just blueberries either; though they’re packed with nutrition, blackberries are actually higher in fiber and antioxidants while being lower in sugar, and raspberries are the highest source of fiber of all berries with the least amount of sugar. Cranberries also provide excellent sources of antioxidants and are great sources of vitamin C and fiber. Buy what’s in season to save money and go frozen to save on costs even more. Try them out in your next smoothie, eat them as a snack, or even toss a few on your bowl of oatmeal.

2. Avocados

Avocados are jam packed with goodness for your heart and wallet. Most avocados can be bought 4 for $5.00 and you only need a little avocado a day to benefit, so feel free to use 1/3 a day to make yours last longer. These healthy fruits contain vitamin E that acts as an antioxidant in the body and promotes good heart health, and best of all, avocados are one of the best sources of B vitamins and monounsaturated fats in the plant-based kingdom. They’re also a good source of fiber to reduce cholesterol along with magnesium to regulate your heartbeat.

3. Oats

Oats are possibly the cheapest “super grain” you can get your hands on, friends. Yes, quinoa is great and trendy amaranth and teff are nice too, but if you’re on a budget and just want to eat well, don’t ignore the humble oat grain. It is one of the most well-studied grains proven to improve heart health and can be enjoyed in a variety of ways. Eat it soaked overnight with some coconut yogurt, bake breakfast cookies with it, add a scoop to a smoothie for a cookie-dough like effect, or eat a cozy bowl of hot oats. You can even cook your oats savory-style to take things up a notch at dinner. Oats contain beta-glucan fibers that literally sweep bad cholesterol out of the arteries and promote a healthy heartbeat due to high amounts of magnesium. Oats are also the highest combined source of B vitamins, calcium, protein, magnesium, and fiber of all grains. Buy gluten-free if wheat contamination is a concern.

4. Flax

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Omega-3 fats are crucial to optimal health including brain, nervous, digestive, and heart health. Flax is actually the highest source of plant-based omega-3 fats, even beating chia seeds. Not to mention, it’s one of the best sources of fiber per serving of all foods and is also the least expensive omega-3 rich food you can buy. Try to purchase organic if you can, but overall, focus on cold-milled flax that is in an opaque (not clear) container. Why? Because flax’s healthy fats are greatly reduced and even turn rancid when exposed to light and air. Cold-milled ensures they were not damaged during processing and an opaque container ensures they aren’t exposed to bright lights in stores so you know you’re getting a fresh product. Store in the fridge and sprinkle over (or in) smoothies, on oats, or even over salads and veggies for a nutty taste and texture. You can also use flax in place of flour and breadcrumbs in any recipe to go gluten-free!

5. Broccoli

Per serving and per dollar, broccoli is your best bet for staying healthy on a budget and maximizing your nutrition from the veggie department. Kale and spinach are both affordable and two of the most healthy choices you can make in the green kingdom, but broccoli is typically cheaper and comes with a few extra benefits for your heart. These include higher amounts of fiber, calcium, B vitamins, and protein which is necessary for healthy blood sugar regulation and heartbeat regulation. Amino acids in broccoli along with the calcium it contains provide a calming effect on the body which reduces stress. This is important for heart health to prevent stress-related heart conditions like stroke and high blood pressure. Broccoli is also a great source of fiber that reduces cholesterol in the body and packed with antioxidants as well.

Additional budget-friendly foods that are excellent for your heart include: apples, lentils, collards, cauliflower, pumpkin, squash, tomatoes, barley, plain peanut butter, black beans, green beans, celery, chickpeas, romaine lettuce, raisins, prunes, bananas, bell peppers, sweet potatoes, onions, and garlic. Maximize these foods since they are high in antioxidants, fiber, and reduce cholesterol and high blood pressure you need for a healthy heart.

If you have a little wiggle room in your budget, these options are also fantastic for your heart too: olives, dark chocolate, almonds, chia seeds, walnuts, kale, spinach, acai berry, unsweetened coconut, and cashews.

Taking care of your heart doesn’t have to break the bank, so implement these foods more often and your heart and budget will thank you greatly!

Lead image source: Goji and Chia Seed Overnight Oats