Heart-Healthy Eating on a Budget

Updated Apr 14, 2025 By Insight/hopkinsmedicine

It’s a misconception that maintaining a healthy diet requires spending a lot of money. “You can spend about the same amount as you currently do and achieve a heart-healthier diet,” says Kerry Stewart, Ed.D., a professor of medicine in the cardiology division at Johns Hopkins and director of Clinical and Research Physiology. It all boils down to making wiser choices. Here are some suggestions for eating healthier without increasing your expenses.

Compare labels

“From a health perspective certain foods are less desirable than others at a similar price,” Stewart says. For example, different varieties of milk cost roughly the same, but skim milk and 1 percent milk provide less saturated fat than 2 percent milk or whole milk. The same is true with yogurt. Some yogurts, although labeled “low fat,” are high in calories and sugar, he says, so by comparing the Nutrition Facts data on the labels, you can make a healthier choice that’s low in both fat and sugar without spending more.

Skip processed foods in boxes and bags

Whole foods, which are foods that have been minimally processed and are free from artificial ingredients and preservatives, tend to cost less than their processed counterparts. This cost-effectiveness is especially significant when considering the long-term health benefits they provide. By choosing whole foods, individuals can avoid the hidden costs associated with processed varieties, which often include added sodium and sugar. These additives not only enhance flavor but also contribute to a variety of health issues, including weight gain, diabetes, and heart damage. According to nutrition expert Stewart, the consumption of whole foods can lead to better overall health outcomes. Whole foods, such as fresh fruits, vegetables, whole grains, nuts, and lean proteins, are rich in essential nutrients, vitamins, and minerals that are vital for maintaining a healthy body. Furthermore, by reducing the intake of processed foods, individuals can improve their dietary habits, leading to a more balanced and nutritious diet. This shift not only supports better physical health but also fosters a greater sense of well-being and vitality in daily life. In summary, opting for whole foods over processed options not only saves money but also plays a crucial role in promoting long-term health and preventing chronic diseases.

Be aisle-smart

Shop mostly from the outer aisles of your market. That’s where fresh fruits, vegetables, dairy, fish and meat tend to be displayed.

In the middle aisles, look for heart-healthy canned tuna, salmon and sardines; frozen unprocessed fish fillets; and dried or canned beans (rinse them before you cook to lower sodium content). Add beans to meat dishes so you won’t need as much meat—this simple step will lower the cost and your saturated fat intake.

Look down too: Often the priciest items are shelved at eye level, while cheaper store brands are placed lower.

Pick what’s in season

When produce is plentiful, it tends to cost less, as noted by Stewart, who emphasizes the direct correlation between supply and pricing in the agricultural market. This phenomenon is particularly evident during peak growing seasons when fruits and vegetables are harvested in abundance. For instance, corn is a significantly better buy during the summer months, as this is when it reaches its peak ripeness and availability, resulting in lower prices for consumers. Conversely, apples, which are typically harvested in the fall, become a bargain during the fall and winter seasons when they are at their freshest and most abundant. This seasonal pricing strategy is not just a matter of convenience; it is also a reflection of the agricultural cycles that dictate when various produce items are ready for harvest. The fluctuation in prices based on seasonal availability encourages consumers to adapt their shopping habits according to the time of year, ultimately leading to more economical choices. Additionally, the United States Department of Agriculture (USDA) plays a crucial role in this dynamic by providing a comprehensive season-by-season list of fruits and vegetables. This resource serves as an invaluable guide for consumers, helping them to navigate the market efficiently and make informed decisions about which produce to buy at any given time. By consulting the USDA's listings, shoppers can identify not only what is in season but also what items are likely to be more affordable, ensuring that they take full advantage of the natural rhythms of agriculture. In summary, understanding the seasonal availability of produce not only helps to save money but also promotes healthier eating habits by encouraging the consumption of fresh, in-season fruits and vegetables. This awareness fosters a deeper connection between consumers and the agricultural processes that sustain them, highlighting the importance of seasonal eating in our daily lives.

Consider canned or frozen produce and beans

Stewart emphasizes that certain packaged foods can indeed pack as many nutrients as fresh produce, making them a viable option for those seeking to maintain a healthy diet without breaking the bank. These foods often include frozen vegetables, canned legumes, and other preserved items that retain their nutritional value through careful processing methods. When selecting these products, it is crucial to scrutinize the labels for terms such as “low sodium” or “no salt added,” as these designations indicate that the product contains less sodium than its counterparts, which is beneficial for heart health and overall wellness. By choosing items that are labeled this way, consumers can enjoy the convenience and affordability of packaged foods while still prioritizing their nutritional intake. This approach not only helps in meal preparation but also supports a balanced diet, allowing individuals to incorporate a wide variety of nutrients into their meals without the need for constant trips to the grocery store for fresh produce.

Don’t shop when you’re hungry

You’ll be less tempted by junk food and impulse buys—like those fragrant bakery items, which often emit an irresistible aroma that can draw you in, and the handy snacks at the cash register, strategically placed to catch your eye while you wait in line. These items, often high in sugar, salt, and unhealthy fats, are designed to trigger cravings and encourage spontaneous purchases that can derail your healthy eating goals. By consciously avoiding these sections of the store or planning your shopping trips when you are not hungry, you can significantly reduce the likelihood of giving in to these temptations. Additionally, being mindful of your grocery list and sticking to it can help you focus on purchasing only the items you truly need, which can lead to healthier eating habits and better nutrition overall. This approach not only helps in maintaining a balanced diet but also can contribute to saving money, as you will be less likely to buy unnecessary items that can clutter your pantry and contribute to unhealthy eating patterns.

Cook more meals at home

Recent research conducted by Johns Hopkins University has provided compelling evidence that individuals who regularly prepare meals at home tend to make healthier food choices and, as a result, consume fewer calories compared to those who infrequently engage in home cooking. The study highlights a significant correlation between the frequency of home-cooked meals and overall dietary quality, suggesting that cooking at home allows individuals to have greater control over the ingredients used, portion sizes, and cooking methods. In addition to the health benefits, cooking at home often encourages the use of fresh, whole ingredients, which are typically lower in calories and higher in essential nutrients compared to processed foods. This shift towards healthier eating patterns can lead to improved weight management and reduced risk of chronic diseases such as obesity, diabetes, and heart disease. Furthermore, home cooking fosters a deeper understanding of nutrition and encourages individuals to experiment with a variety of foods, promoting a more diverse and balanced diet. The act of preparing meals at home can also enhance mindfulness around eating, as individuals are more likely to savor their food and pay attention to hunger cues, which can prevent overeating. Additionally, the social aspect of cooking and sharing meals with family or friends can contribute positively to mental well-being, creating a nurturing environment that supports healthy eating habits. Overall, the findings from Johns Hopkins underscore the importance of home cooking as a key factor in achieving a healthier lifestyle.