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