Lexington, Ky. – Rising grocery prices are squeezing family budgets, but registered dietitian Keisha Calhoun says it’s still possible to eat for a healthy heart without overspending. Calhoun, who works with the American Heart Association, outlines affordable staples and smart‑shopping habits that can stretch meals across the week.

Affordable pantry basics

Calhoun recommends building meals around low‑cost, nutrient‑dense foods such as beans, lentils, frozen vegetables and canned items. “These ingredients last longer and can be portioned into multiple servings,” she explains. By buying in bulk and choosing store‑brand options, families can keep costs down while still getting plenty of fiber, protein and essential vitamins.

Read labels, rinse canned goods

When selecting packaged foods, Calhoun urges shoppers to check nutrition labels for sodium and added sugar. “Lower‑sodium and low‑sugar choices support heart health and often cost less than specialty items,” she says. For canned vegetables, a quick rinse can remove a significant amount of sodium, making them a healthier, budget‑friendly option.

Plan meals around versatile ingredients

Meal planning is another key strategy. Calhoun suggests using the same core ingredients in several dishes. For example, a pot of lentil soup can provide leftovers for tacos or a simple stew later in the week. Ground turkey and lean ground chicken are highlighted as cheaper protein alternatives that work well in a variety of recipes, from spaghetti sauce to stuffed peppers.

Preserve family traditions

Eating heart‑healthy does not mean abandoning cultural or family favorites. “Food is a huge, important part of our lives, especially for our families, our cultures, our communities,” Calhoun says. She encourages modest adjustments—such as swapping out high‑sodium broth for a low‑sodium version or using olive oil instead of butter—while keeping beloved flavors intact.

Small changes add up

According to Calhoun, incremental tweaks can make a noticeable difference in both health and the grocery bill. Simple actions like buying frozen vegetables instead of fresh out‑of‑season produce, choosing whole grains over refined, and cooking at home more often are all effective ways to protect the heart without spending more.

Calhoun’s advice aligns with the American Heart Association’s recognition that cost is a real barrier to better nutrition. By focusing on versatile, affordable foods and being mindful of labels, families can enjoy nutritious meals that support heart health while staying within their budgets.

Original reporting: LEX18 Lexington (local) — read the source article.