Your Healthy Heart Shopping List

Use this blood-pressure-friendly grocery list to make shopping a breeze. The list is based on the principles of the DASH diet (Dietary Approaches to Stop Hypertension), a proven hypertension-controlling approach to food that emphasizes fruits, veggies, and whole grains but also incorporates nuts, seeds, healthy fats, low-fat dairy, and lean protein sources.

Emphasize foods from this column:

Whole Grains

Opt for products that are 100% whole wheat or whole grain, contain at least 3 grams of fiber per serving, and are "low sodium."
whole-wheat, rye, or multigrain bread and crackers
unprocessed or lightly processed oatmeal, such as steel-cut oats
brown rice
whole-wheat pasta
air-popped popcorn
whole-grain breakfast cereal

Vegetables

Choose fresh or frozen when you can; opt for canned only if it's "low sodium."

asparagus broccoli carrots green beans kale onions

artichokes brussels sprouts cauliflower peas leeks potatoes

bell peppers cabbage collards pumpkin mushrooms spinach

sprouts squash

Fruit

Choose fresh or frozen when you can; make dried or canned your second choice.

strawberries apples dates mangoes peaches persimmons blueberries nectarines kiwifruit

pears figs grapes melons pineapples raisins cranberries citrus plums

bananas cherries oranges tangerines prunes raspberries blackberries tomatoes apricots

Supplement meals with these items:

Fat-Free or Low-Fat Dairy

skim or low-fat (1%) milk
low-fat, low-sodium, natural cheeses, such as mozzarella or cheddar
nonfat or low-fat yogurt or frozen yogurt

Lean Meats, Poultry, or Fish

low-mercury fish, such as salmon, herring, sardines, trout, and pollack
skinless cuts of white-meat chicken or turkey
lean, trimmed, unprocessed cuts of red meat (use sparingly)
eggs (limit yourself to four per week)

Nuts, Seeds, and Legumes

unsalted peanuts, walnuts, almonds, hazelnuts
nut butters (peanut butter, almond butter)
sesame seeds, pumpkin seeds, flaxseed
lentils
garbanzos
black beans

Fats and Oils

vegetable oils, such as olive, canola, or safflower oil
trans-fat-free margarine
fat-free cooking sprays

Use these flavors to add interest:

Seasonings

fresh herbs, such as rosemary, basil, mint, dill, and chives
salt-free spices, such as lemon pepper, dried onion, and garlic powder
malt, cider, or red wine vinegar
lemon, lime, or orange juice or zest