Shopping List: Heart-Healthy Foods
Use this heart-healthy food 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 creating heart healthy menus that emphasize fruits, veggies, and whole grains, but also include nuts, seeds, healthy fats, low-fat dairy, and lean protein sources.
To make sure you always have heart-healthy foods on hand, print our shopping list below and keep it in your car or wallet for easy access.
Emphasize foods from this column:
Whole GrainsOpt 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
whole-grain breakfast cereal
VegetablesChoose fresh or frozen when you can; opt for canned only if it's "low sodium."
FruitChoose fresh or frozen when you can; make dried or canned your second choice.
Supplement meals with these items:
Fat-Free or Low-Fat Dairyskim 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 Fishlow-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 Legumesunsalted peanuts, walnuts, almonds, hazelnuts
nut butters (peanut butter, almond butter)
sesame seeds, pumpkin seeds, flaxseed
Fats and Oilsvegetable oils, such as olive, canola, or safflower oil
fat-free cooking sprays
Use these flavors to add interest:
Seasoningsfresh 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