Is Eating to Lower Blood Pressure Expensive?

Many times when I'm talking to people about their diet, whether that's to lower blood pressure or just get healthier, I get told that eating healthy is just too expensive.

Lowering blood pressure through diet doesn't have to be expensive. You see, many people think they need to load up on costly fruits and vegetables, but the truth is, you can achieve a heart-healthy diet without breaking the bank. In fact, adopting a budget-friendly diet will actually improve your health drastically compared to eating a typical Standard American Diet (SAD), which often relies heavily on processed and pre-packaged foods. Here’s how you can eat to lower your blood pressure while keeping your wallet happy.

1. Buy Budget-Friendly Fruits and Vegetables

You don't need exotic superfoods to maintain a heart-healthy diet. Affordable and widely available fruits and vegetables can be just as beneficial:

• Bananas: A great source of potassium, which helps to regulate blood pressure, bananas are usually inexpensive and available year-round.

• Leafy Greens: Spinach, kale, and collard greens are all rich in potassium and magnesium, essential minerals for controlling blood pressure. These greens are often available at low prices, especially if you buy them in season or frozen. I like to buy them on bulk, mix them into gallon sized bags and keep them in the freezer. I then add them to soups, stews, smoothies, and other dishes I make.

• Carrots and Sweet Potatoes: Both are high in beta-carotene and potassium, and they’re usually affordable.

• Beans and Lentils: These plant-based proteins are rich in protein, fiber, potassium, and magnesium. They’re inexpensive, especially when bought dried, and they have a long shelf life.

2. Choose Whole Grains Over Processed Options

Whole grains like brown rice, oats, and whole wheat pasta are not only heart-healthy but also budget-friendly. These foods are high in fiber, which can help lower cholesterol levels and improve heart health. In contrast, refined grains found in many pre-packaged foods can spike blood sugar and contribute to higher blood pressure.

3. Buy Less Processed and Pre-Packaged Foods

The Standard American Diet often includes a lot of processed and pre-packaged foods, which can be more expensive than whole foods. These items are typically high in sodium, refined sugar, and unhealthy fats—all of which can contribute to high blood pressure and poor heart health.

By focusing on whole foods and cooking from scratch, you can significantly improve your health and reduce your grocery bill. Here’s how:

• Cook in Bulk: Preparing large batches of food like soups, stews, and casseroles allows you to save both time and money. Leftovers can be stored for later meals, reducing the need to rely on costly pre-packaged options.

• Shop Sales and Buy in Bulk: Look for sales on staple items like canned tomatoes, frozen vegetables, and whole grains. Buying in bulk can also reduce the cost per serving of healthy foods.

• Use Less Meat: Meat, especially red and processed varieties, can be expensive and contribute to high blood pressure. Incorporating more plant-based proteins or using smaller portions of meat as a flavor enhancer can stretch your budget further while benefiting your heart.

• Want to learn what budget friendly foods and how to prepare them to make delicious meals? Join my free workshop here.

4. Plant-Focused Eating Can Be Delicious, Cheap, and Accessible

Plant-focused eating can be delicious, cheap, heart healthy and accessible to all! You don’t have to buy fancy alternative products or shop at specialty grocery stores to eat a plant forward diet.

It’s pretty basic even a 5 year old can do it. Just choose foods that come from Mother Nature, foods that are one ingredient, foods our bodies were intended to eat to function optimally.

Incorporating more plants into your diet is not only a great way to save money but also a powerful tool in lowering blood pressure. By relying on simple, high fiber, whole-food ingredients, you can enjoy a variety of tasty and nutritious meals that support heart health without the need for expensive or specialty items.

5. Opt for Homemade Meals

Preparing your meals at home allows you to control the ingredients, reducing the amount of sodium and unhealthy fats in your diet. Homemade meals are generally more cost-effective than eating out or buying ready-made meals, which are often high in hidden sodium, sugar, and unhealthy seed oils.

• Simple Meal Ideas:

  • Stir-Fry: Use budget-friendly vegetables like broccoli, carrots, and cabbage with a protein source like tofu or chicken. Serve with brown rice or quinoa.

  • Soups and Stews: These are great for using up vegetables and beans, and they can be made in large batches for a week's worth of meals.

  • Salads: Create hearty salads with spinach, canned beans, and whole grains like quinoa or barley, topped with a simple olive oil and vinegar dressing.

6. Plan and Shop Smart

Meal planning and smart shopping are key to eating well on a budget. Here are some tips:

• Make a List: Plan your meals for the week and make a shopping list to avoid impulse buys and stick to your budget.

• Buy in Season: Fruits and vegetables are generally cheaper when they are in season. Learn what’s in season in your area and plan your meals around those items.

• Consider Frozen or Canned Options: Frozen fruits and vegetables are often cheaper than fresh and can be just as nutritious. When buying canned, choose low-sodium options.

Here’s something I want you to remember: When it comes to food, many people and organizations have a lot on the line. They may have your best interest in mind, or they may have other motivations clouding their vision. You are wise and intuitive, and you know better than anyone else what’s good for you. Let your voice be the loudest.

Wishing you vibrant health,

Serene Ascha ❤️

P.S. The Science Behind High Blood Pressure Workshop is one of the best resources that I am going to share with you for Free this coming week.  In just 45 minutes you will gain insight that will not only help you keep healthy habits on track, it will help you be kinder and more in-tune with yourself.  From that place, you are unstoppable on your journey to optimal health. It will even help you apply the “add before you subtract” principle, and other strategies to help you form long lasting health habits your future self will thank you for.  Sign up for the Free Live Science Behind High Blood Pressure Workshop! Science Behind High Blood Pressure Workshop is one of the best resources that I am going to share with you for Free this coming week.  In just 45 minutes you will gain insight that will not only help you keep healthy habits on track, it will help you be kinder and more in-tune with yourself.  From that place, you are unstoppable on your journey to optimal health. It will even help you apply the “add before you subtract” principle, and other strategies to help you form long lasting health habits your future self will thank you for.  Sign up for the Free Live Science Behind High Blood Pressure Workshop!