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Stocking a Heart Healthy Kitchen
Shopping smart is essential to making heart healthy food choices. By planning meals and making a shopping list, you’ll be well-prepared for the market—helping you resist those last-minute, less healthy purchases you may regret.
Need ideas for your list? Here are heart healthy staples you’ll always be happy to have on-hand:
Whole Grains
Try to eat at least three servings of whole grains a day for fiber and nutrients. On the ingredient label of products, look for the words, “whole grain” or “whole” before the grain such as whole wheat and whole grain oats. Whole grains help keep you feeling full, help with weight management, and may significantly reduce your risk of heart disease and stroke.*
• Rice: whole grain brown, wild and wild rice blends
• Cereals: oatmeal, whole grain cereals with little or no-added sugar
• Breads: choose whole grain rolls, breads and bagels like wheat, oat, etc.
• Whole grain specialty items: tortillas, pitas, pizza crust, popcorn, millet, buckwheat, bulgur (cracked wheat), quinoa and sorghum
Canned and Frozen Foods
Great for last-minute and economical meals, and for enjoying out-of-season foods. They are an easy way to always have something nutritious on hand.
• Canned legumes, like chickpeas, lentils, and kidney beans
• Canned fruit packed in natural juice (not heavy syrup)
• Frozen vegetables of mixed or single variety (choose salt-free and sauceless)
• Low-fat evaporated milk to use as a substitute for cream
• Canned tuna and salmon (packed in water)
• Frozen lean meat and skinless chicken breasts–especially pre-sliced for quick preparation
Oils, Spices and Condiments
Help keep blood pressure in check. Substitute the salt and saturated fats in your recipes with these flavorful items.
• Soft, non-hydrogenated spreads, like Promise®, made from vegetable oils, are a good choice for spreading,
cooking and baking instead of butter
• Vegetable oils like canola, sunflower and olive oil for cooking and salads
• Mustards, flavored vinegars, and salsa
• Chopped garlic in jars
• Fresh and dried herbs like basil, oregano, tarragon, cilantro and rosemary
Meat, Fish, Poultry and Alternatives
Reduce your cholesterol and saturated fat intake and boost heart health.
• Skinless chicken and turkey breasts
• Select lower-fat meats, like “round” and “loin” cuts
• Ground meats and poultry with the least fat – ideally those that are more than 90 percent lean
• Fish, in particular varieties rich in omega-3, such as salmon, mackerel, tuna and sardines
• Omega-3 eggs and frozen egg whites for omelets
• Soy alternatives to meat, such as tofu or veggie burgers and dogs
• Beans, such as kidney beans, black beans, soy beans and pinto beans
• Nuts and seeds, like almonds, cashews, walnuts and sunflower seeds
Dairy
Switching from full-fat to low-fat or non-fat can help lower saturated fat and cholesterol and can be easier than you think. Low-fat dairy products also provide calcium and vitamin E. Soymilk may be another alternative to whole milk.
• Low- or fat-free milk and yogurt
• Calcium-fortified soy beverages
Fresh Produce
For a wide range of phytonutrients, choose a variety of colorful fruits and vegetables. They are full of essential vitamins, minerals and fiber.
• Orange: carrots, pumpkin, sweet potatoes, apricots, cantaloupe, and oranges
• Red: sweet bell peppers, tomatoes, strawberries, cranberries, and watermelon
• Green: kale, collards, broccoli, spinach, green beans, peas, kiwi, and green apples
• Blue and purple: red cabbage, eggplant, purple potatoes, plums, and blueberries
TIPS FOR NAVIGATING THE MARKET
Many grocery stores share a similar layout. Knowing where to go for what you need can help you save time and shop wisely.
• Stick to the perimeters of the market. That’s where you’ll find foods like fresh produce, low-fat dairy, seafood, and lean meat.
• Fruits and vegetables are often in the front of the store. This is a good place to linger and stock up your cart.
• Avoid the snack aisle to keep temptation away. Chips, soda and other foods in this area are often laden with saturated fat, trans fats, salt and sugar.
• Evaluate feature displays at the ends of aisles. Sometimes, they can help you save money, but check the Nutrition Panels to make wise decisions.
* Source: http://www.wholegrainscouncil.org/research.htm
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