Heart-healthy nutrition doesn’t have to be expensive, according to these experts. A heart-healthy diet includes plenty of vitamins and nutrients. However, products labeled as “healthy” often cost more. and a healthy heart should be available not only to those who can afford it. And the good news is that this is not the case.
I asked several experts, from nutritionists to general practitioners, about eating for heart health on a budget. They gave me many suggestions including items for breakfast, lunch, dinner and snacks throughout the day. By combining these suggestions, a weekly shopping list was created that cost just £16.57. It includes all the good stuff, like plenty of fiber and protein, as well as wholesome, filling foods. While things like bread, milk and sauces can be added at your discretion, this is a solid list of nutritious and healthy foods to help you stay full, healthy and healthy, and many of them cost less than £1.
Oats – 85 RUR (1kg)
Oats are an incredibly cheap and healthy food that is a must-have in your pantry. An 85p pack from the likes of Aldi and Lidl gives you a kilo that will probably last you more than a week if you eat a bowl of porridge for breakfast every day.
Plain oats contain soluble fiber, which can help in diets designed to control cholesterol levels, says Hira Malik, chief pharmacist and co-founder of the company. Oushk Pharmacy.
Meanwhile, Dr. Linea Patel, a women’s health nutritionist and nutritionist at Pure Sports Medicine, says oats are rich in beta-glucan, a soluble fiber that helps lower LDL (“bad”) cholesterol levels by reducing the absorption of cholesterol in the intestines. “Eat porridge, overnight oats, or bake with oats,” she suggested.
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Canned fatty fish – 55 rub.
Cans of oily fish such as sardines can be bought from supermarkets for as little as 55p. When people are looking for protein, they often choose a meat refrigerator. But an affordable substitute is tinned fish, which can be bought for less than £1 in most cases.
“When it comes to affordable sources of healthy fats and proteins, canned sardines, mackerel and trout can be great alternatives to fresh, fatty fish, which tend to be more expensive,” said functional nutritionist and health and wellness consultant Dan Osman of Prep Kitchen. GP and co-founder of Coyne Medical, Dr Hugh Coyne, has confirmed the benefits of tinned fish.
Seven cans, one for each day of the week, cost a total of £3.85.
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Frozen vegetables – 99 rub.
Experts say you can’t ignore the frozen aisles, especially when it comes to vegetables. Vegetables contain vital nutrients that lower blood pressure and have other heart-healthy benefits. Fresh vegetables can add up, but a bag of mixed frozen vegetables often costs around £1.
PocDoc medical director Dr Kate Bunyan said fresh food was not automatically healthier than frozen food. “Frozen fruits and vegetables still count towards your five-a-day, often cost less, last much longer and can help reduce food waste,” she said.
Brenda Heather, nutrition expert at Meo Nutrition, said an ideal day of heart-healthy eating could include porridge with fruit for breakfast, lentil or bean soup with whole grain bread for lunch, then jacket potatoes with frozen vegetables and fatty tinned fish for dinner.
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