how to eat heart healthy and stay on a budget?

[ntink]

There are so many great suggestions in this thread, I am going to use some myself. One thing that I have been reading about is the trans-fats. Stay away from anything with any type of "partially hydrogenated oil" (shortening)listed in the ingredients. Many snack foods seem to have this and some packaged baked goods.
good luck and stick with it - I read some where that it takes 3 weeks for habit to stick.

 

[kwnancy]

Stay away from anything with any type of "partially hydrogenated oil" (shortening)listed in the ingredients. Many snack foods seem to have this and some packaged baked goods.

Another 'food' of the devil - high fructose corn syrup. Has been described as "suger on crack"

 

[Maybelle]

There are so many great suggestions in this thread, I am going to use some myself. One thing that I have been reading about is the trans-fats. Stay away from anything with any type of "partially hydrogenated oil" (shortening)listed in the ingredients. Many snack foods seem to have this and some packaged baked goods.
good luck and stick with it - I read some where that it takes 3 weeks for habit to stick.

Actually 40 days is the time reported from studies that it takes to bread or change a habit. At leat that is what Rick Warren Says in his book The Purpose Driven Life.

 

[goodferry]

I don't know if this has been mentioned, as I haven't had a chance to read the entire thread, but Costco warehouse stores have a lot of organic and healthy food very reasonable priced. Good luck!

 

[DiznNut]

Just subscribing to this thread. My doc told me last week that my TGs were also showing too high for my age and he has given me one month to straighten up and start eating right and exercising to avoid medicine. I was shocked to learn that pasta/starches contributed to high TGs. I asked my Doc what I could eat and he said pretty much if it was green I could eat it, if it was white, don't eat it. In other words he was in favor of brussel sprouts, brocolli, green beans, greens, celery, salads, etc. Most vegetables are fine, but I needed to limit the starchy ones. For salad dressings, he suggested that I make my on by experimenting with EVOO(Extra Virgin Olive Oil) with any of my favorite citrus juices, and any of my favorite spices to enhance the flavor but limiting the carbs/fat.

Baked cakes are a NO NO, unless I make them from scratch, exhange out a few ingrediants and limit eating them.

I am having to plan my meals better now. Instead of stopping by for a breakfast sandwich or biscuit of the mornings, I am now eating Cheerios with skim milk or oatmeal on weekdays to save time (and money) and on weekends, a western omlet made from eggbeaters.

I love breads, and my doctor told me to treat myself occassionally but to eat a single portion every so often, but not daily. Limit all carbs, but I don't necessiarlly have to eliminate them. Just eat sensibly and exercise with Doc's permission.

I wish you well and together, maybe we can beat this. GOOD LUCK!

 

[nbodyhome]

I'm no cook, but my mom told me to use plain applesauce in baking recipes as a substitute for oil. I believe the idea was to lower fat...I suppose this would probably work for you. I've made cakes & cookies with it and you can't tell a difference.

We don't spend tons on food - but more than I used to, because I am much healthier with my eating. But like this past week, chicken breasts were on sale. Lean ground beef was on sale, so I stocked up. I bought a bread machine this past month (not expensive) and now I'm making healthier bread (with a lot of whole wheat) then I could buy in the store, and it's not expensive. I was able to get Motts Healthy Harvest REALLY cheaply this week with their coupons! (Like .08 each for a pack of 6 at Publix, that stopped today). I steam veggies - carrots, beans and frozen broccoli most of the time. I make crockpot meals - like goulash, beef vegetable soup, etc.

You don't have to spend a mint to eat healthy - and it saves money on medications and such in the long run too. Plus exercise will help your cholesterol.

 

[nbodyhome]

Oh - and you can get the Healthy Harvest pasta (that is often on sale here). Remember also that there is hidden sugar in so many items, I try to buy items with less sugar and less sodium. You will be very surprised if you haven't been reading food labels which items have sugar and high fructose corn syrup (like the 100 calorie snack packs from Nabisco, at least the Chips Ahoy one - has HFCS). I made a list of some of those items on my blog yesterday, I've lost 70 pound and really have focused on being healthy. It is much cheaper in the long run, really! Spices are great too, and I often buy the Badia spices when I can.

Tonight I had a salad (only a small amount of dressing), baked chicken, steamed veggies and mostly whole-wheat bread I made today in the bread maker. It wasn't an expensive meal, and very healthy.

Also - you don't want to limit all carbs if you are active. 55% - 65% of calories should come from carbs is what my personal training book says, and the food pyramid is a good place to look to as well.

 

[zumbergc]

If your looking to switch over to whole grain products like pastas, rice , etc.

One trick is to slowly integrate it into your diet. Start off mixing the whole grain and white rice (or which ever pasta, grain you want to switch).
You have to make sure when you purchase the whole grain and white rice that they have the same cook times.
If your just starting and don't like whole grain very much or are not use to the texture. Start out with like 1/4 whole wheat rice, and 3/4 white rice.
Once the family gets more use to the whole wheat texture and taste.

Then up the ratio to half and half. Then more whole grain, then all whole grain.

When I made the switch. The first thing I had been doing for a very long time was the whole grain bread. Like what previous poster mentioned there shouldn't be high fructose corn surup in it (bad for your.. sugar.. blocks your leptin which tells you are full).

First I switched rice, then different types of pastas.

Try different whole grain products. Some of them taste horrible or taste like card board. Try different brands. I found that breads at trader joes are way better than what I've found in the regular grocery stores. Trader Joes has a great flax sead bread thats tastes wonderful.

Best of luck,

 

[nbodyhome]

When I made the switch. The first thing I had been doing for a very long time was the whole grain bread. Like what previous poster mentioned there shouldn't be high fructose corn surup in it (bad for your.. sugar.. blocks your leptin which tells you are full).

I was actually quite surprised recently to see that breads like Bakers Inn have HFCS. You really have to be careful with bread (I'm making more and more of my own now).

 

[Juliah]

A natural foods coop could be a good place to find whole grain pasta, brown rice, and possibly fresh fruits and vegetables at a good price, since they're not in it for a profit. Here are a couple of links I found with listings of coops in Texas:

http://www.coopdirectory.org/directory.htm#Texas

http://bbparkslope.com/jim/food.coop.html#tx

 

[Motherofboys]

We've been able to make the switch to brown rice quite easily, but I can't get my husband and boys to switch to the whole wheat pasta. We've tried Mueller's brand, is there any other brand that doesn't taste quite so different?

Also I have had great luck using chicken bouillion to cut the use of butter from my cooking. For example, I add a little to cooked vegetables or when cooking frozen (fat free) hashbrown potatoes.

You can also use sour cream or yogurt as a fat replacement in baking.

 

[KristinU]

The previous summer I joined an organic farm, we bought a share of the harvest for $425. (Food from May to Nov.)
Good luck!

Wow, this sounds cool - can you share more about how you found the farm to join?

In baking do not use olive oil, it comes out weird, use canola oil in place of vegetable oil, much less in the trans fat department and it tastes the same (I swear!!!)

I've been using olive oil in baking for several years with great results

nope, I hardly touch soda or sweetened drinks. I love bottled water!

We've recently cut out our diet soda consumption and upped our water consumption. One cheap way to do water is to get a filter for on your sink and buy a few dishewasher safe sports bottles (we have a rotation of 4 grown-up sized ones and 2 kid sized ones for our family of 3 and that seems to be the right amount for us.) That way we wash and re-fill them and always have a clean one handy (either empty to fill and go, or in the fridge already filled). Its cheaper and more earth-friendly than buying the case of small bottles, but just about as convenient.

This is a great thread - thanks for starting it OP! Good luck in your efforts!

 

[OKWAnneMarie]

There are a lot of fish that aren't expensive. Tilapia would be one. It's very mild and you can prepare it in 1000 different ways. It's usually less expensive than chicken.

Have oatmeal every morning for breakfast, that's really good for you and can help increase HDL.

Do you have a bread machine? You can start using whole wheat flour or rye flour in it and make your own breads.

Also use olive oil. Use it to dip bread into in place of butter--you don't need to coat the bread, just a little dab works. Use it in place of vegetable oil as often as possible.

Avoid seafood, it's super high in cholestoral--especially shrimp!

Use egg subsitutes.

Get excercise, even walking at a brisk pace for 30 minutes a day will help your body break down all the bad fats.

DH's levels were elevated a few years back, and I learned to cook more heart healthy for him, and it has worked. Without meds he's come back down into the normal range.

Good luck!

Anne

I have a question about your comment about seafood. I thought that shrimp was now considered to be healthy, that it had alot of omega-3's and that the cholesterol in shrimp doesn't raise your "bad" cholesterol.

I try to keep up with the current info on foods, but things are ALWAYS changing!

Anyone have any comments about the shrimp?

Thanks.

 

[ducklite]

I have a question about your comment about seafood. I thought that shrimp was now considered to be healthy, that it had alot of omega-3's and that the cholesterol in shrimp doesn't raise your "bad" cholesterol.

I try to keep up with the current info on foods, but things are ALWAYS changing!

Anyone have any comments about the shrimp?

Thanks.

This was about a year ago that he was told to avoid shrimp. he does eat it now and then, but in moderation. No more "Superbowl Sunday 15 pounds of shrimp and four guys to eat it" for him...

Anne

 

[Livi'sMom]

I normally lurk in here, but we eat very healthy here and I maintain a low food budget.....

A few ways that we save on food include....

I buy a lot at ethnic food stores mostly asian and indian. Grains tend to cost less there. Plus they have interesting spices that can liven things up!

I saw that someone else mentioned a CSA. We belong to one and my freezer is still full from the excess veggies and berries and apples that I froze over the summer and fall.

Another option Angel Food Ministries. Do a search to find one close to you. Anyone can order from them. You spend $25 at the beginning of the month when you order and then you pick it up at the end of the 3rd week of the month. It's enough to feed my family and have leftovers for the local food pantry for the week. It's a great way to stretch a dollar (or $25 of them!) Plus a portion goes back to help feeding homeless/elderly/or those on assistance.

 

[meeskamouska]

Thanks for this thread....I too just found out my Tryglcerides are high...939!!!!!!!!!!!!! I am 27 and 130 pounds....the doctors says it is genetic adn has me on meds but I am still trying to alter my low fat, low cal, diet even more!!!

 

[vhoffman]

I have a question about your comment about seafood. I thought that shrimp was now considered to be healthy, that it had alot of omega-3's and that the cholesterol in shrimp doesn't raise your "bad" cholesterol.

Shrimp isn't in our budget, anyways, so it doesn't really matter!

That's one of the problems with trying to follow any type of diet--they keep changing the rules. First you hear this is bad, then its ok, then something else is bad, etc. I think a lot of common sense is necessary!

As for high fructose corn syrup, I was shocked when I read the label on Catalina French dressing--the first ingredient is HFCS!!! That got thrown in the garbage! Just inventorying my salad dressings, some are better than others. Some have lower sugar content, although higer fat contents. I plan to gradually replace them. Also am looking at making my own with vinegar, oil, and those seasoning packs.

This is good for the kids, too. They request a mid-day snack be sent to school, I usually buy something like those Little Debbie cakes or something similar, for the convenience. I was shocked at the partially hydrogenated fats, HFCS, sugars, etc. I'm starting to send more healthy items, but I need some ideas. Just this morning I put some peanuts in a baggie for snack. They looked somewhat puzzled, but they were told those snack items don't come in this house anymore. Its better for their long-term health as well.

Just back to my original problem--our limited finances! My dh is laid off and things are tight. The budget stretchers I depended on, things like potatoes, rice, spaghetti, macaroni, etc., all seem to be out, or at least limited. My docotr gave me a list of foods to avoid and to eat, but come on! I can't feed a family of four on ".....lean meat, poultry, fish, vegetables..........." We can't just sit down to a meal of fish or chicken! There's got to be something to go with it. And I can't totally eliminate bread--how to pack the kids lunches, or make sandwiches for dh and me? I'm comprimising by buying the whole-wheat bread (one less gram carb, 2 more grams fiber), but I'm also looking at baking bread in my bread machine. It will take some experimenting, but I'll work it out.

Anyone have a good recipie for oatmeal bread?

 

[vhoffman]

Thanks for this thread....I too just found out my Tryglcerides are high...939!!!!!!!!!!!!! I am 27 and 130 pounds....the doctors says it is genetic adn has me on meds but I am still trying to alter my low fat, low cal, diet even more!!!

Wow! You need this thread more than I do! Welcome aboard! I don't think of this as a diet, but rather as a change in life style. Diets have an end point--follow until you lose weight, then go back to the same old eating habits. Well, I'm about 15 pounds over weight and its a goal to lose, but I'm not currently counting calories and hopping on and off the scales every day. I figure the healthy choices along with exercise will gradually shed those pounds.

 

[nbodyhome]

Wow! You need this thread more than I do! Welcome aboard! I don't think of this as a diet, but rather as a change in life style. Diets have an end point--follow until you lose weight, then go back to the same old eating habits. Well, I'm about 15 pounds over weight and its a goal to lose, but I'm not currently counting calories and hopping on and off the scales every day. I figure the healthy choices along with exercise will gradually shed those pounds.

That is how I feel - I am in this now to be healthy, not just lose weight. I do monitor my weight nearly ever day (usually just stepping on the scale in the morning) to make sure I'm not gaining. Maintaining is fine, but I've been up to 240 pounds and I'm not going back.

 

[vhoffman]

Does anyone know if coffee affects TG's? I haven't read anything about it, hope not! My one luxury is a steaming hot cup of coffee every morning, made with skim milk and no sugar!

I buy my coffee beans at Costco, cheapest price around. I read in the Tightwad Gazette to stretch your coffee by mixing used grounds with half new grounds, but, then, what do you mix the next time? Mix fresh grounds with the "half and half" mixture? Seems you'd have an increasingly diluted supply of fresh grounds. Sounds like one of those horrible mixture problems from algebra

I think until I hear otherwise that coffee is bad for you that I'll contine with my morning cup--gets me started! I must have it before waking the kids up!