A nutritious diet is an important part of preventing disease and keeping your heart functioning normally. Many of the foods considered the most nutritious are pricey, and your budget may prevent you from buying or eating them on a regular basis. Derrick Cutting, author of "Stop That Heart Attack," suggests that many heart-healthy foods are affordable to buy and prepare.
Oatmeal
Uncooked oats are very inexpensive and may help lower your cholesterol levels. Joseph C. Piscatella and Barry A. Franklin, authors of "Take a Load Off Your Heart: 109 Things You Can Actually Do to Prevent, Halt and Reverse Heart Disease," add that oatmeal is a significant source of fiber, which fills you up and provides a wide variety of other nutrients as well. Oatmeal is good for your heart because it contains soluble fiber, the type of fiber necessary for lowering blood cholesterol and improving the strength of your heart. Cook 1/2 cup of oats with low-fat milk or water and add your favorite ingredients. Raisins, dried cranberries and honey can all sweeten your oatmeal without overloading on sugar. Bananas, berries and other fruits also go well with oatmeal.
Fruits and Vegetables
Cutting reports that out-of-season fruits and vegetables can be a part of a healthy diet, but they are often very expensive. Seasonal fruits and vegetables will supply many of the vitamins, minerals and antioxidants necessary to keep your heart healthy but cost far less. In autumn look for apples, pears and pomegranates, and in summer look for berries, stone fruit, tomatoes and peppers. Cutting also suggests shopping at farmer's markets to get lower prices or growing your own produce in a backyard garden for just the cost of seeds. Seasonal fruits often taste better than produce that is out of season, which will encourage you to eat more of them to help benefit the health of your heart. Your heart cannot benefit if you end up throwing the foods away rather than eating them.
Beans
Beans are packed with protein and fiber, which are essential for heart health, note Piscatella and Franklin. Dried beans can be purchased for just a few cents a pound, and cans of beans are usually about a dollar each. Beans have the potential to lower your LDL, or bad, cholesterol when eaten on a regular basis. You can eat beans in soups or salads. Add a can of white beans to a vegetable soup or a can of black beans to a taco salad. Puree garbanzo beans with a little olive oil and tahini to make a healthy hummus to eat with whole-grain pitas or chopped vegetables. Add your favorite spices to pureed white beans to make a healthy dip.
References
- "Stop That Heart Attack"; Derrick Cutting; 2004
- "Take a Load Off Your Heart: 109 Things You Can Actually Do to Prevent, Halt and Reverse Heart Disease"; Joseph C. Piscatella and Barry A. Franklin; 2003
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