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Heart Healthy Foods: Shopping list

Shopping Lists

Heart Healthy Foods: Shopping list 

Follow 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.

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

Vegetables and Fruits

Eat a variety of vegetables and fruits. 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

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

  • 100% whole-wheat bread
  • Whole-grain breakfast cereals like 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
  • Pork: leg, shoulder, tenderloin
  • Beef: round, sirloin, tenderloin, extra lean ground beef
  • 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
Content last updated on: May 14, 2012 Content Review by