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:- Eat less saturated and trans fat. Stay away from fatty meats, fried foods, cakes, and cookies.
- Cut down on sodium (salt). Look for the low-sodium or “no salt added” brands of canned soups, vegetables, snack foods, and lunch meats.
- 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
