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Heart Healthy Foods: Shopping list

2013/8/8      view:
Follow these tips for a healthy heart:
1. Eat less saturated and trans fat .  Stay away from fatty meats, fried foods, cakes, and cookies.
2. Cut down on sodium (salt) .  Look for the low-sodium or “no salt added” brands of canned soups, vegetables, snack foods, and lunch meats.
3. Get more fiber .  Fiber is in vegetables, fruits, and whole grains.
 Take this list with you the next time you go food shopping.
 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 such as tomatoes, cabbage, broccoli, and spinach
 Leafy greens for salads
 Canned vegetables low in sodium (salt)
 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