Use the tips below to create a heart-healthy grocery shopping list.
Produce
- Choose a variety of fresh fruits and veggies
- No sodium added or low sodium canned beans & veggies
- Plain frozen veggies and fruit
- No sugar added dried fruit (raisins)
Grains
- Plain brown rice, quinoa, or whole-wheat pasta
- Lower added sugar cereal (Total, plain Cheerios, Wheaties, etc.) and oats
Protein
- Meats with loin or round in the name like pork tenderloin
- Salmon and tuna (look for canned tuna packed in water)
- Reduced sodium chicken or turkey deli meats
- 90% lean ground beef
- Skinless chicken and turkey
- Ground chicken or turkey
- No sodium added canned beans and lentils
Fats
- Olive, canola, avocado oil
- Lightly salted or unsalted nuts
- Peanut butter, cashew butter, sunflower butter, etc.
- Avocado
Dairy/dairy alternatives
- Reduced fat milk
- Reduced fat cottage cheese and cheese
- Reduced added sugar Greek yogurt
- Unsweetened soy milk
Heart Healthy Meal Ideas
Try these recipes that use ingredients from the heart-healthy grocery list to make a quick but nutritious meal.
Vegetable barley soup (pair this soup with a whole grain roll and a serving of fruit)
Southwest slow cooker chicken (Add this chicken to a salad, whole grain wrap, or serve over quinoa with vegetables)
Written by BWS Dietitian-Melissa Morningstar Vajas RD, LD
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