“So many people want to eat healthily, but no one has extra money. So how can we be strategic and smart with our money when we’re buying healthy food?” – Dr. Michael Dansinger
This question, posed by world-renowned diabetes reversal expert Dr. Dansinger during our recent Ask Dr. Dansinger episode, gets to the heart of what so many patients struggle with. As the host of this weekly series and CEO of the Global PAD Association, I hear constantly from people who want to improve their artery health but worry about the cost.
The good news? You don’t need expensive specialty foods or “superfoods” to improve your circulation and manage conditions like peripheral artery disease (PAD) and diabetes. Our recent episode revealed practical, affordable strategies that anyone can implement.
Here’s your comprehensive guide to budget-friendly nutrition that supports circulation and overall health.
When patients ask which proteins are best for artery health without breaking the bank, Dr. Dansinger recommends several excellent options:
Tofu and tempeh: Often overlooked but incredibly affordable, versatile, and heart-healthy. “Learning how to cook tofu in its different forms is very helpful to get protein on a budget,” Dr. Dansinger explains. Air-frying is particularly effective for tofu preparation.
I personally love marinating tofu or tempeh in a mixture of pomegranate juice (great for arteries!), coconut aminos, a touch of olive oil, fresh ginger, pepper, and sesame seeds before cooking.
Legumes: Beans and lentils are protein powerhouses at pennies per serving. Canned beans offer convenience, while dried beans provide even greater savings. “I happen to love lentils, and I’ve even seen canned lentils,” notes Dr. Dansinger. “What I like about the canned is they’re ready to go. All you need is a can opener.”
Eggs and egg whites: An affordable, versatile protein source that works in countless dishes.
Low-fat dairy: Cottage cheese and plain yogurt offer quality protein at reasonable prices.
Canned and frozen fish: “Dollar stores have really good deals on canned fish,” Dr. Dansinger points out. He specifically recommends choosing chunk light tuna over solid white: “What many don’t know is for about two-thirds of that price is the chunk light tuna, which has less mercury and is probably a healthier choice. So you can often find that for about a dollar a can.”
I also like to stock my freezer with lower-cost wild salmon and wild tuna from the freezer section of the grocery store. This gives you the health benefits of wild-caught fish at a fraction of the fresh fish price. Having these in your freezer means you always have a healthy protein option available—just thaw, add some vegetables, and you have a complete meal.
Frozen Foods: Maximum Nutrition, Minimum Cost
Frozen fruits and vegetables are nutrition superstars for the budget-conscious. They’re often less expensive than fresh, keep longer, and are picked and frozen at peak ripeness.
Top frozen vegetable choices:
- Spinach and other greens are “probably your best bang for your buck when you’re looking to maximize health for the dollar,” according to Dr. Dansinger
- Carrots, peas, lima beans, mixed vegetables
- Onions, mushrooms, cauliflower, squash
I keep my freezer stocked with chopped onions (no more burning eyes!), spinach, and mushrooms. These make a quick base for countless meals—just sauté them and add a protein like tofu or an egg for a complete meal.
Frozen fruit recommendations:
- Berries, especially blueberries (including wild blueberries, which aren’t available fresh)
- Cherries
- Mango, pineapple, and other fruits that might be expensive when fresh
Dr. Dansinger’s tip: When fresh fruits are getting too ripe, freeze them rather than letting them go to waste. Bananas are perfect for this!
Dollar Store Treasures for Better Circulation
You don’t need fancy health food stores to find circulation-boosting foods. Our viewers were curious about what they could find at dollar stores to support artery health:
Canned vegetables: Look for low-sodium versions when possible. If you can only find regular versions, Dr. Dansinger advises, “put them in a colander and rinse them off” to reduce sodium. Make sure you choose BPA free cans.
Sauerkraut and cabbage: Great for gut health and circulation.
Canned beets: “I try to get as many beets as I can in a can,” I mentioned during our discussion. Beets are circulation superstars! Look for plain canned beets without added sugar rather than pickled versions.
Canned fish: As mentioned earlier, canned tuna and other fish are often available at great prices in dollar stores.
Canned asparagus: A circulation-friendly vegetable that’s surprisingly available in canned form.
Reducing Salt Without Specialty Products
Salt reduction is crucial for circulation health, but specialty low-sodium products can be expensive. Dr. Dansinger offered these insights:
“The worst sources of salt are processed foods and fast foods,” he explained. “Most of the salt people eat comes from processed foods that have lots of different ingredients and starchy foods.”
His recommendations:
- Focus on fresh, frozen, or properly rinsed canned vegetables
- Be cautious with rice and other starchy foods, which often require salt to make them palatable
- Be especially wary of bread and flour products, which typically contain significant sodium
- Use herbs, spices, and acid (like vinegar or lemon) to add flavor without salt. Onion powder and garlic powder are great alternatives to salt.
Smarter Carbohydrate Choices
Rice and potatoes can spike blood sugar and often come with added sodium. Dr. Dansinger suggests these alternatives:
Cauliflower rice: Available frozen in most supermarkets, it has about one-third the carbohydrates of regular rice. I love to stir-fry it with peas, carrots, scrambled egg, onions, garlic, and a splash of coconut aminos for an Asian-inspired side dish. You can also cut up asparagus spears, either canned or frozen, and mix it into the cauliflower rice.
Rice alternatives: If you do choose rice, Dr. Dansinger ranks them: “My first choice is cauliflower rice. My second choice is wild rice. My third choice is brown rice.”
Turnips instead of potatoes: “I will roast turnips and I’ll make mashed turnips and I love them,” Dr. Dansinger shared. “I’ve made a shepherd’s pie and I’ll put instead of the mashed potatoes, I’ll do a layer of mashed turnips.” Roasting brings out their natural sweetness.
Smart Snacking Strategies
When it comes to snacks, Dr. Dansinger recommends these budget-friendly options:
Fresh vegetables with homemade dips: Carrots, peppers, and celery with salsa or homemade hummus provide nutrients and satisfaction.
Fruits under $2 per pound: Apples, oranges, and bananas are typically the most affordable options. Keep in mind that some diabetics are sensitive to the sugars in bananas.
Nut mixes: I shared my family’s strategy of buying nuts in bulk every few months, creating our own trail mix with almonds, walnuts, cashews, pumpkin seeds, sunflower seeds, and occasionally some 70% cacao nibs for sweetness. Sometimes I’ll add dried wasabi peas (without green food coloring) to add spice. We portion these into snack bags for convenient grab-and-go options.
Making It Work for You
The beauty of these recommendations is their flexibility. You can mix and match based on what’s available and affordable in your area. The key is focusing on minimally processed foods that support circulation and overall health.
As one viewer aptly demonstrated with her question about chocolate hummus, it’s important to read labels carefully. While store-bought versions typically contain added sugars, you could make your own healthier version with just chickpeas and cocoa powder.
Take Action for Your Health
If you’re in Virginia, Minnesota, New Hampshire, Massachusetts, New York, or Florida and have Medicare or Medicare Advantage PPO plans, you can receive one-on-one diabetes reversal help from Dr. Dansinger, covered by insurance. Visit DiabetesReversalPartners.com for more information.
For questions about peripheral artery disease and circulation health, call our Global PAD Association’s Leg Saver Hotline at 1-833-PAD-LEGS or go to PADhelp.org
And don’t miss our weekly food meetings! Join us at this link to connect with others on the journey to better nutrition.
Remember, healthy eating doesn’t have to be expensive or complicated. By making strategic choices and focusing on nutrient-dense, circulation-supporting foods, you can improve your health without straining your budget.
Join us next Monday for our “Ask Dr. Dansinger” episode focused on healthy smoothies—bring your questions and favorite recipes!
Disclaimer
The information provided in this article is for educational purposes only and should not be considered medical advice. Always consult with your healthcare provider before making significant changes to your diet, particularly if you have conditions like diabetes, peripheral artery disease, or other health concerns. Your doctor knows your specific medical situation and can provide personalized recommendations. The food suggestions in this article are general in nature and may not be appropriate for everyone, especially those with food allergies, sensitivities, or specific dietary restrictions.