If you’ve resolved to eat right AND save money in 2013, here’s a list of disease-fighting foods that are good for your health without being hard on your wallet:

  • Garlic and onions. They’re members of the same plant family – and can radically improve your heart health and immune system. According to the American Journal of Clinical Nutrition, garlic has 70 active chemicals that can reduce your risk of cancer, and lower your blood pressure by as much as 30 points. And onions are loaded with a compound that prevents blood clots.

  • Beans. They’re not just the cheapest healthy food you can buy – they contain compounds that prevent heart disease, improve bone health, and ease symptoms of menopause. They’re also low in fat, and high in protein and fiber – so, you swap them for meat in soups, stews, and sauces.

  • Walnuts. There’s almost nothing better for your brain to help fight everything from cancer to seasonal depression. And they’re packed with appetite-suppressants, anti-inflammatories, and heart-healthy omega-3s. But know this: it’s best to eat walnuts raw. Because many of the compounds they contain, like vitamin B5 and folic acid, are destroyed by heat.

  • Celery. James Duke is the author of The Green Pharmacy Guide to Healing Foods. And he says that celery’s a proven cancer-fighter, and helps lower cholesterol. It’s also rich in minerals and vitamin C, and helps ward off cancer, colds, flu, and allergies. And the more you eat, the better. So, our expert recommends eating at least four stalks a day. Plus, celery’s one of the rare veggies that doesn't lose any nutritional value when it’s cooked. And at a dollar a pound, that’s tough to beat.

What healthy, but well-priced, foods are always on your grocery list?

Lesson Expert

Mike Christian

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