American Heart Association

Californians Can Eat Healthily without Breaking the Bank

OAKLAND, Calif., May 16, 2025 — Rising food prices on top of the already high cost of California living can make healthy eating a challenge for many families. A June 2024 public opinion poll from the American Heart Association and Research!America found nearly 7 in 10 Asian Americans (66%) cite the cost of healthy food as their single biggest barrier to achieving better nutrition. The American Heart Association, devoted to changing the future to a world of healthier lives for all, has simple tips and delicious recipes to help you enjoy your favorite Asian meals while keeping both your heart and wallet happy.

"Food is deeply rooted to family, heritage and community in many Asian American, Native Hawaiian and Pacific Islander (AANHPI) cultures. From steaming bowls of rice to nourishing broths, these traditions are passed down through generations,” said Justin Lee, M.D., board member for the American Heart Association San Francisco Bay Area and general cardiologist at Stanford Medicine. “Simple swaps—like homemade vinaigrettes instead of sugary bottled dressings, frozen veggies instead of fresh or lentils instead of processed meat—can make a big difference without sacrificing flavor. Embracing these small changes allows us to honor the rich traditions of Asian cuisine while making heart-healthy choices that support our well-being."

Protein without the price tag

Here are some delicious, budget-friendly options for Asian cuisine:

  • Tofu and tempeh are plant-based staples rich in protein, versatile and often more affordable than meat. Add silken tofu to a simple miso soup or stir-fry firm tofu with garlic for a heart-smart meal or add tempeh to noodle dishes and curries. Here are some recipes for quick heart-smart meals: Asian marinated vegetable salad and Curry-spiced tofu with Asian vegetables
  • Many types of canned fish are packed with omega-3s and loaded with protein, so this tasty, budget-friendly option is easy to add tuna or salmon to sushi bowls or tucked inside brown rice onigiri or musubi.

Better grains for your heart 

White rice is a staple in many AANHPI diets, but it can spike blood sugar. When refrigerated and reheated, rice can also increase resistant starch while raising the risk of harmful bacteria. Here are some ways to keep grains heart-smart:

  • Brown rice is a fiber-rich alternative to white rice that pairs well with any dish.
  • Barley is used in many Asian soups and is a great whole-grain swap that supports heart health.

Canned, dried and frozen? Absolutely!

Healthy eating doesn’t mean you have to buy everything fresh, especially when fresh food isn’t readily available. Canned, dried and frozen foods can be just as nutritious and help eliminate food waste by reducing spoilage. The American Heart Association recommends checking nutrition labels for low-sodium, no-salt-added and no-sugar-added options.

  • Dried/canned goods can be just as nutritious. Opt for low-sodium soy sauce, dried mushrooms and tamari.
  • Frozen vegetables are picked at peak ripeness and frozen to lock in nutrients. Frozen edamame, spinach and mixed veggies are great in stir-fries, soups and rice bowls. Freeze leftover chopped ginger or garlic to eliminate food waste and speed up dinner prep on busy weeknights.

Make your healthy ingredients last

  • Store smart by keeping tofu in water and change it daily to make it last longer.
  • Pickle your vegetables to preserve cucumbers, onions, carrots, radishes and more. Pickling vegetables reduces waste and adds extra flavor to your meals.

“I never thought making small changes could make such a big difference,” said Dave Kim, an Asian American stroke survivor and national volunteer for the American Heart Association who had his stroke while recording a music video in his California home. “But after shifting to a heart-healthy diet, my recovery improved, my energy came back, and I felt like myself again — without giving up flavors I love.”


For more budget-friendly recipes and tips, visit recipes.heart.org.

Additional Resources:

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About the American Heart Association

The American Heart Association is a relentless force for a world of longer, healthier lives. Dedicated to ensuring equitable health in all communities, the organization has been a leading source of health information for more than one hundred years. Supported by more than 35 million volunteers globally, we fund groundbreaking research, advocate for the public’s health, and provide critical resources to save and improve lives affected by cardiovascular disease and stroke. By driving breakthroughs and implementing proven solutions in science, policy, and care, we work tirelessly to advance health and transform lives every day. Connect with us on heart.org, Facebook, X or by calling 1-800-AHA-USA1.  


For Media Inquiries:

Nerissa Itchon: Nerissa.itchon@heart.org

For Public Inquiries: 1-800-AHA-USA1 (242-8721)

heart.org and stroke.org

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