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 fats. Cut back on fatty meats and high-fat dairy products. Limit food like pizza, burgers, and creamy sauces or gravy.
  2. Cut down on sodium (salt). Read the Nutrition Facts label and choose foods that are lower in sodium. Look for the low-sodium or “no salt added” types of canned soups, vegetables, packaged meals, snack foods, and lunch meats.
  3. Get more fiber. Eat vegetables, fruits, beans, and whole grains to add fiber to your diet.

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

Vegetables and Fruits

Eat a variety of vegetables and fruits. Buy vegetables and fruits that are fresh, frozen, canned, or dried.

Farmers markets are great places to buy vegetables and fruits that are in season. Search for a market near you.

Dairy

Look for fat-free or low-fat options.

Breads, Cereals, and Other Grains

For products with more than 1 ingredient, make sure whole wheat or another whole grain is listed first in the ingredient list. Look for products that say 100% whole grain.

Protein Foods

Choose a variety of foods with protein.

Fats and Oils

Cut back on saturated fat and look for products with no trans fats. Choose foods with unsaturated fats like seafood, nuts, seeds, avocados, and oils.

Avoid coconut, palm kernel, and palm oils, which are all high in saturated fat.

healthfinder.gov
Accessible version