Located in the heart of Southern California, there’s a common stereotype across Los Angeles that eating healthy means spending lots of money. $18 smoothies in Brentwood? Organic markets dotting the Westside? It’s understandable to think a healthy heart means a healthy wallet. As a cardiac surgeon at Ronald Reagan UCLA Medical Center in Westwood, Dr. Maria Tehrani says that is simply not the case. Many heart-healthy groceries don’t have to come from pricey specialty grocery stores or require a personal chef. Eating heart-healthy is pretty easy and literally gives you the power to lessen your risk of heart-disease on almost any budget.

Most Heart Healthy Foods Are Inexpensive

Superfoods should not be thought of as the essentials of a heart healthy diet. The basics can be found in your local grocery aisle. Adding dried or canned lentils, beans, and/or legumes which are inexpensive and are great sources of fiber and plant protein, can help to improve your heart health and decrease your cholesterol. Oats are an excellent option for lowering cholesterol (and they come inexpensive!). Fruits and vegetables found in the frozen food aisle are just as nutritious and often less expensive when compared to fresh ones and don’t spoil as quickly. Eggs, lentils, brown rice, and canned fish (sardines and tuna) are even heart-healthy choices that cost less than one trip to a restaurant.

Heart-healthy eating recommends food that is simple and unprocessed, and these foods tend to be the least expensive. The modern diet has a lot of expensive, heart-unhealthy, and highly processed food. The heart has a lot to gain from you cutting this food out.

Where to Shop Smart in Los Angeles

There are many more options for grocery shopping in Los Angeles than only expensive, upscale markets. Ethnic markets in Los Angeles, and especially produce stands and grocery stores found in the San Gabriel Valley, have beans, spices, and produce that are cheaper than chain stores. Oats, canned goods, and frozen produce can be bought in bulk at a warehouse club. Whole and seasonal food can be found at farmers markets in the Westside, and often at a good price if you pay them a visit just before they close.

Further savings can be found by shopping the store perimeter, where the unprocessed foods can be found, and selecting store brands over name brands. Heart-healthy eating can often be accomplished on a budget with just a bit of planning.

Simple Strategies That Save Money and Protect Your Heart

The most important thing you can do if you want to eat a healthy diet on a budget is to self-cater. Food that you buy from a store or eat a restaurant or cafe is going to be unhealthier, and more expensive, than food that you prepare for yourself. Meal prep on a busy Los Angeles week.

Grocery bills and heart disease risk can both be lowered by using beans and whole grains and veggies for the star ingredients and relegating meat to a supporting role. The biggest bang for your buck is using dried beans instead of canned, seasoning with herbs instead of salt, and most of all, drinking water instead of going for the sugary drinks. These small changes will save money and make a difference to your heart.

Costs of These Changes

Two heart healthy changes that don’t cost a thing are lowering sodium and sugar. Most sodium comes from processed and restaurant food, so it is easy to cook at home to keep your sodium levels low. Canned veggies and beans can be rinsed to reduce the salt. Choosing water, unsweetened tea or coffee over sodas or energy drinks will decrease the sugar and also the costs of these drinks. These changes will help your heart and wallet.

Most at Risk

Everyone can benefit from heart healthy eating, but especially those managing the risk factors such as high blood pressure, high cholesterol, diabetes, or heart disease. These folks can improve their blood numbers significantly by adding these heart healthy changes to their meds. The heart protective diet actually is the least expensive diet.

When You Should See a Cardiologist

You may want to consider getting a cardiac evaluation if you have high blood pressure, high cholesterol, diabetes, or a family history of heart disease. A cardiac evaluation can also help you with budgeting and personalized meal planning. Chest discomfort and shortness of breath are also common reasons to schedule a cardiac evaluation, along with any other symptoms you believe are related to the heart. After a cardiac evaluation, you will be able to understand the specific risk factors you have and where to focus your efforts to eliminate those risks, save your time, and improve your health.

In the greater Los Angeles area, Dr. Maria Tehrani uses her expertise in cardiology to help her patients. You can schedule a consultation at her office by calling 818-350-9899. You can also email her at welcome@mariatehranimd.com or stop by her office at 757 Westwood Plaza, Los Angeles, CA 90095. Dr. Tehrani sees patients from 9AM to 5PM every weekday in her office. Her patients come from many areas, including: Westwood, Brentwood, Beverly Hills, Santa Monica, Century City, Bel Air, Pacific Palisades, Marina del Rey, and Culver City.