Heart Healthy Foods - Shopping List

The next time you go grocery shopping, take this list for heart healthy foods.

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 and leafy greens 

  • Canned vegetables low in sodium  
  • 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. 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 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 oil) 
  • Non-stick cooking spray 
  • Light or fat-free salad dressing and mayonnaise