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