Thursday, March 24, 2016

Shopping List for Heart Health

Our heart is essential to our well-being, so it makes sense to do things that keep it working well.  Aerobic exercise is important, but so is eating well.Follow these tips for heart-healthy eating:
  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” types of canned soups, vegetables, snack foods, and lunch meats.  Sodium recommendations have been lowered to 2300 milligrams of sodium a day which is 1 teaspoon.
  3. Get more fiber. Fiber is in vegetables, fruits, and whole grains.
The GEHA February 2016 Health e-report printed this this list of heart healthy foods to put on your 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.

  • Fresh vegetables such as tomatoes, cabbage, and broccoli
  • Leafy greens for salads, like spinach and kale
  • Frozen vegetables without added butter or sauces
  • Fresh fruits such as apples, oranges, bananas, pears, and peaches
  • Canned fruit in 100% juice, not syrup
  • Frozen or dried fruit (unsweetened)

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)
  • Fat-free or low-fat soy milk with calcium

Breads, cereals, and grains
For products with more than one ingredient, make sure whole wheat or another 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)
  • Non-stick cooking spray
  • Light or fat-free salad dressing and mayonnaise

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