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Your Heart-Healthy Shopping List

Black Health Matters / Nutrition & Fitness  / Nutrition  / Food News  / Your Heart-Healthy Shopping List
heart-healthy shopping list

Your Heart-Healthy Shopping List

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

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

And 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 in season, frozen or canned.

  • Fresh vegetables such as tomatoes, cabbage and broccoli
  • Leafy greens for salads, like spinach and kale
  • 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)

Dairy Products

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

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

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 (at least 93% lean)
  • Beans, lentils and peas
  • Eggs and egg substitutes
  • Unsalted 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 mayonnaise
  • Salad dressings that are oil-based instead of creamy
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