Heart Smart Healthy Tips: shopping list

One of the easiest ways to avoid unhealthy snacks is to simply not bring them into your house. Preparing a good shopping list and sticking to it can help. We’ve prepared the list below to help you when choosing heart healthy options the next time you head to the grocery store.

Fruits & Vegetables

Fresh or frozen fruit

Fresh or frozen vegetables

Canned fruits without syrup

Canned vegetables

Dairy Products

Low fat milk

Low fat Greek yogurt

Low fat cheese

Low fat cottage cheese

Fresh Mozzarella cheese

Starches

Potatoes, Corn, Peas

Brown rice

Whole wheat noodles

Oatmeal (steel cut)

Dry cereal (>3 gm fiber, < 8 gm sugar)

Whole wheat bread/English muffin/

Pita bread

Whole wheat or corn tortilla

Quinoa or Bulgur

Protein

Eggs

Skinless, boneless chicken breast

Ground turkey breast

Fish: no breading (salmon, shrimp, tilapia)

Water packed tuna, salmon, sardines

Beans & Lentils (Edemame)

Tofu

Whey protein

Quinoa

Healthy Fats & Oils

Natural nut butter (peanut, almond, sunflower)

Avocado

Olive oil, Canola oil

Nuts (walnuts, pecans, almonds, cashew, pistachios, macadamia)

Flaxseed, Chia seeds

Pesto

Olives

Condiments

Hummus

Italian or balsamic salad dressing

Mustard

Salsa

Garlic

Spices and herbs

Heart smart tomato sauce

Miscellaneous

Dark chocolate (>70% cocoa)

Dried natural fruits – Figs, Prunes, Raisins (without added sugar)

Non-stick vegetable oil spray

Broth based, low sodium soup

WATER!

Learn more about Heart Smart Healthy Tips: Beware of Added Sugars.

Learn more about Heart Smart Healthy Tips: Breakfast and Snacks.

Learn more about Preventive Cardiology at Children’s Mercy.