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Heart Healthy Foods: Shopping list

When it comes to your heart, what you eat matters. Follow these tips for heart healthy eating:

  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” types of canned soups, vegetables, snack foods, and lunch meats.
  3. Get more fiber. Fiber is in vegetables, fruits, and whole grains.

Take this list with you the next time you go food shopping.

Vegetables and Fruits

Eat a variety of vegetables and fruits. To save money, buy vegetables and fruits that are in season, frozen, or canned.

  • 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
  • Frozen or dried fruit (unsweetened)

Milk and Milk Products

Look for fat-free or low-fat milk products. Or choose soy products with added calcium.

  • Fat-free or low-fat (1%) milk
  • Fat-free or low-fat yogurt
  • Cheese (3 grams of fat or less per serving)
  • Soy-based drinks with added calcium (soymilk)

Breads, Cereals, and Grains

For products with more than one ingredient, make sure whole wheat or another whole grain is listed first.

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

Meat, Beans, Eggs, and Nuts

Choose lean cuts of meat and other foods with protein.

  • Seafood, including fish and shellfish
  • Chicken and turkey breast without skin
  • Pork: leg, shoulder, tenderloin
  • Beef: round, sirloin, tenderloin, extra lean ground beef
  • Beans, lentils, and 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)
  • Non-stick cooking spray
  • Light or fat-free salad dressing and mayonnaise
Heart Healthy Foods: Shopping list

Content last updated on:
November 26, 2013