Heart Healthy Grocery List

Heart Healthy Foods: Shopping list 

Take this list with you the next time you go food shopping. Keep in mind these tips for a healthy heart:

1. Eat less saturated and trans fat. Stay away from fatty meats, fried foods, cakes, and cookies.
2. Cut down on sodium (salt). Look for the low-sodium or “no salt added” brands of canned soups, vegetables, snack foods, and lunch meats.
3. Get more fiber. Fiber is in vegetables, fruits, and whole grains.

Vegetables and Fruits

Choose vegetables and fruits in different colors. Buy them in season to save money.

• Fresh vegetables such as tomatoes, cabbage, broccoli, and spinach
• Leafy greens for salads
• Canned vegetables low in sodium (salt)
• Frozen vegetables without added butter or sauces
• Fresh fruits such as apples, oranges, bananas, pears, and peaches
• Canned fruit in 100% juice, not syrup
• Dried fruit
• Frozen berries without added sugar

Milk and Milk Products

Look for fat-free or low-fat milk products.

• Fat-free or low-fat (1%) milk
• Cheese (3 grams of fat or less per serving)
• Fat-free or low-fat yogurt

Breads, Cereals, and Grains

Look for whole-wheat or whole-grain as the first ingredient listed on the label.

• 100% whole-wheat bread
• Whole-grain breakfast cereals such as oatmeal
• Grains such as brown rice, barley, and bulgur
• Whole-wheat or whole-grain pasta
• Popcorn

Meat, Beans, Eggs, and Nuts

Choose lean cuts of meat and other foods with protein.

• Seafood
• Chicken and turkey breast without skin
• Beef: round, sirloin, tenderloin, extra lean ground beef
• Pork: leg, shoulder, tenderloin
• Beans, lentils, dried peas
• Eggs and egg substitutes
• Nuts and seeds

Fats and Oils

Cut back on saturated fat and look for products with no trans fats.

• Margarine and spreads (soft, tub, or liquid) with no trans fats
• Vegetable oil (canola, olive, peanut, or sesame oil)
• Non-stick cooking spray
• Light or fat-free salad dressing and mayonnaise

The original article and more information can be access by clicking on the link below: http://www.healthfinder.gov/prevention/ViewTool.aspx?toolId=2