You can spend less on food while increasing your cardiovascular health by choosing a few nutritious staple foods. Current science confirms the benefits of calcium, potassium, dietary fiber and omega-3 fatty acids, and the detriments of sodium, cholesterol and solid fats on heart function. The FDA requires that relevant nutrition information be printed on food labels so you can make heart-healthy decisions. For your convenience, the American Heart Association, or AHA, adds a Heart-Check Mark to labels of foods with healthy nutritional profiles.
Cereal
Most ready-to-eat cereals deliver high values of vitamins and minerals, low saturated fat and sodium, and no trans fat or cholesterol. The main rewards of eating whole-grain cereals, however, is in their strong soluble and insoluble fiber contents. All dietary fiber promotes heart health, but soluble fiber, especially, can improve your blood cholesterol levels. While cereal may cost a few dollars a box, it is high in overall nutrition and superior in its support of cardiovascular fitness. Avoid expensive sugary varieties and choose cheap wheat bran cereals or whole rolled oats.
Beans
Beans are one of the least-expensive nutritious foods you can buy, and they encourage a healthy heart in many ways. For just a few cents a pound, you can purchase bulk pinto, black, kidney and navy beans, or lentils and split peas, which have similar nutritional qualities. All offer very high fiber as well as calcium, potassium and iron contents. Canned beans are more expensive and contain added salt. Choose low-sodium beans if you buy them canned.
Canned Fish
Canned fish also have added salt, but their beneficial omega-3 fatty acids and low calories contribute to heart health by balancing blood cholesterol ratios and helping you maintain a proper weight. Canned tuna, mackerel and sardines are less costly than many other types of fish, but just as nutritious. Sardines canned with their bones are also significant sources of calcium.
Reduced-Sodium Soups
You need a wide range of nutrients to power your metabolism and keep your blood, blood vessels and heart strong. Inexpensive soups offer myriad combinations of important protein, fiber, vitamins, iron and other minerals. The main drawback of prepared soups is their sodium content, which can reach nearly 50 percent of your total daily allowance or more, per 1 cup. Look for low-sodium varieties or those that carry the AHA Heart-Check Mark on their labels.
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