A news post yesterday identified the 7 best foods one should buy on a budget. Yes, apparently there are only seven. One of the items was peanut butter, which I can tell you is not cheap and is usually full of fat and sugar. The final one was protein bars - also usually full of sugar as well as sodium. The story talked about a couple who had eaten only protein bars every three hours each day saying they had saved a load of money and lost a bunch of weight. Good for them, but I don't buy it.

First let me say, that eating the same food over and over for days on end is no way to live. I've done it before. Not going back. As soon as you re-enter the real world, your system goes haywire and any weight you've lost most certainly will come rushing back. Not very healthy at all. Try having a social life or going out to dinner with friends. Not going to happen.

Second, as expensive as protein bars are, if you eat them every three hours it would cost a family of four $60 a day at a minimum or $420 per week. I just don't have that kind of money to spend on food. I'm not sure who does - so much for their saving a load of money.
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So here is my list of the 50 best heart* healthy budget foods with their approximate cost** per serving:
VEGETABLES
Celery .15 per stalk
Green Pepper .20 each
Onion .25 each
Garlic .30 per bulb
Carrot .50 each
Kale .50 per cup
Broccoli .50 per 1/2 cup
Edamame .50 per 1/2 cup
Cauliflower .50 per 1/2 cup
Spinach .50 per cup
Canned Tomatoes .50 per 1/2 cup
Cucumber .60 per 1/2
Canned Pumpkin .75 per 1/2 cup
Tomato .70 each
Mushroom .75 per 1/2 cup
Canned Green Beans .80 per 1/2 cup
Zuchini .80 per half medium
Yellow Squash 1.00 per squash

FRUITS
Watermelon .30 per cup
Banana .40 per banana
Kiwi .40 per kiwi
Orange 50 each
Apple .60 per apple
Grape .75 cup
Pear .80 each
Cantelope 1.00 per cup
STARCHES
Potato .17 per 1/2 large 
Sweet Potato .25 per 1/2 large
Popcorn .30 per 1/2 cup
Beet .35 each
Brown Rice .36 per 1/2 cup
Whole Grain Pasta .75 per cup
Winter Squash .50 per 1/2 cup

PROTEINS
Lentil .12 per 1/2 cup
Oatmeal .20 per serving
Egg .20 per egg
Black Bean .25 per 1/2 cup
Kidney Bean .30 per 1/2 cup
White Bean .30 per 1/2 cup
Lima Bean .30 per 1/2 cup
Garbanzo Bean .30 per 1/2 cup
Milk .35 per cup
Tofu .50 per 4 oz
Canned Tuna .75 per 1/2 cup
Greek Yogurt Unsweetened .80 per 4 oz
Skinless Chicken .80 per 3 ounces
Salmon 1.20 per 3 ounces

FATS
Olive Oil .15 per tablespoon
Butter .10 per tablespoon
Avocados .50 per 1/3 avocado
Notes:
  1. *Since heart disease is the number one killer and I am a heart attack survivor it only makes sense to go straight to the heart healthier foods - those that reduce and stabilize inflamation, cholesterol, and blood sugar.
  2. **Costs vary based on location, but should be fairly relative. My prices are based on local purchases from Costco, Trader Joe's, Target, Cub Foods, and  Kwik Trip convenience store. Seasonal variations may exist.
  3. Canned items are generally high in sodium. I rinse all canned items prior to use to reduce the sodium content.
  4. Many items here can be purchased frozen or fresh. I prefer fresh, but will buy some fruits and vegetables frozen due to price and seasonal changes.
 


Comments

06/21/2016 3:23am

Heart diseases are increasing day by day so we should eat these foods to save us from heart problems always. I want to remind to all of you that these foods are very helpful and useful for keeping us away from heart diseases.

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