Heart-healthy Nutrition Shopping list
Vegetables and Fruits
Eat a variety of vegetables and fruits. To save money, buy vegetables and fruits that are in season, frozen, or canned. Buy only BPA - free canned foods and be aware of produce that is better bought organically to minimize pesticide exposure. Check out the EWG's Dirty Dozen and Clean 15 lists for more information.
- Fresh vegetables such as tomatoes, cabbage, broccoli, green beans, brussel sprouts and spinach
- Leafy greens for salads or stir-fry – romaine lettuce, spinach, kale, collard greens, swiss chard, bok choy
- BPA - free canned vegetables low in sodium (salt)
- Frozen vegetables without added butter or sauces
- Fresh fruits such as apples, oranges, bananas, pears, and peaches
- BPA - free canned fruit in 100% juice, not syrup
- Dried fruit
- Frozen berries without added sugar
Look for low-fat milk products. Or choose organic soy products with added calcium.
- Low-fat (2%) milk
- Low-fat yogurt
- Cheese (3 grams of fat or less per serving)
- Organic soy-based drinks with added calcium (soymilk)
For products with more than one ingredient, make sure whole-wheat or whole-grain is listed first.
- 100% whole-wheat bread or sprouted grain breads
- Whole-grain breakfast cereals like oatmeal (steel cut)
- Whole grains such as brown or wild rice, quinoa, barley, and bulgur, wheat berry, millet
- Whole-wheat or whole-grain pasta, brown rice pasta
Choose lean cuts of organic grass-fed beef or free range poultry.
- Seafood, including cold-water fish (high in Omega 3's) and shellfish
- Chicken and turkey breast without skin
- Beef: round, sirloin, tenderloin, extra lean ground beef
- Beans, lentils, and peas
- Eggs and egg whites
- Nuts and seeds
Cut back on saturated fat and look for products with no trans fats.
- Organic Butter Spreads (soft, tub, or liquid) with no trans fats
- Vegetable oil (olive or sesame oil); Coconut oil
Here's to your health,