Heart Healthy Foods

When it comes to your heart, what you eat matters. Follow these tips for heart-healthy eating:

  1. Eat less refined foods and trans fat. Eat less from sugars, cakes, cookies and refined cooking oils.
  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.
  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, and broccoli
  • Leafy greens for salads, like spinach and kale
  • Canned vegetables low in sodium (salt)
  • Frozen vegetables without added butter or sauces
  • Fresh fruits such as apples, oranges, bananas, pears, and peaches
  • Frozen or dried fruit (unsweetened)

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

  • Seafood, including fish and shellfish
  • Chicken and turkey breast
  • Lamb: leg, shoulder, tenderloin
  • Beef: round, sirloin, tenderloin, extra lean ground beef
  • Beans, lentils, and peas
  • Eggs
  • Nuts and seeds

Fats and Oils

Cut back on saturated fat and look for products with no trans fats.

  • Olive oil, coconut, peanut, or sesame (cut back on  refined vegetable oils like canola, sunflower, soyabean, corn, rapeseed)
  • Healthy salad dressing