Your Heart-Healthy Shopping List
Fruits and Vegetables
• Apples, grapes, strawberries, citrus fruits, eggplant and okra are listed on Harvard's top cholesterol fighting foods
• Deep colored fruits and vegetables – such as spinach, carrots, peaches and berries – tend to be higher in vitamins and minerals than others, such as potatoes and corn.
• High fiber fruits and vegetables, including beans, peas, bananas, and the oranges, strawberries and apples mentioned above
• Raw vegetables for snacks such as carrot and celery sticks, broccoli, cherry tomatoes and cauliflower.
• Lemons and limes for flavorings
• Fresh doesn't have to be the only option; frozen or canned vegetables and fruits in water – without added salt, sugars, saturated or trans fat – are also good choices.
• For desserts, buy fresh or canned fruits (in water without added sugars), dried fruit (without added sugars), and gelatin that contains fruit, instead of baked goods and sweets.
• Don't substitute fruit juice for whole fruit – it doesn't provide as much fiber and isn't as filling.
Dairy
• Select fat-free (skim) or low-fat (1%) milk, yogurt and other dairy, such as cream cheese and cottage cheese. Soy milk is also a great on-dairy option.
• Watch out for the added sugar and calories from flavored milk and yogurt.
• Look for fat-free, part skim, reduced-fat and low-fat cheese, depending on use (a little fat is better for melting)
• Instead of butter, choose soft margarine (usually in tubs) that contain "0 grams trans fat" and are fortified with sterols and stanols.
• Cream, butter and ice cream should be saved for special occasions and, even then, in limited amounts as they have more saturated fat than whole milk.
Protein: Meat, Fish, Poultry, Nuts, Eggs
• Buy fish such as salmon, trout and herring to have at least twice a week – grilled or baked, not fried. Season with lemon juice and spices instead of cream sauces.
• Red meat should be eaten less often and chosen carefully. For pork and other meat choose cuts labeled "loin" and "round" as they usually have the least fat. For beef, buy "choice" or "select" grades rather than "prime," and be sure to trim off the fat before cooking. Avoid all processed meats, sausage, etc.
• When buying poultry, choose the leaner light meat (breasts) rather than the fattier dark meat (legs and thighs). If it still has the skin, remove it before eating.
• Opt for more meat substitutes such as dried beans, peas, lentils or tofu (soybean curd) and use them as entrees or in salads and soups. A one-cup serving of cooked beans, peas, lentils or tofu can replace a two-ounce serving of meat, poultry or fish.
• Nuts and seeds (almonds, walnuts, brazil nuts) are good sources of protein and polyunsaturated and monounsaturated fats – but they tend to be high in calories, so eat them in moderation.
• Use egg whites or egg substitutes instead of egg yolks. (Substitute two egg whites for each egg yolk in recipes that call for eggs.)
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Grains, Breads
• Oats/oat bran top the list of cholesterol fighting foods so keep them in stock for breakfast, or to add to other foods throughout the day.
• For breads and cereals, choose whole-grain, high-fiber varieties, such as those containing whole wheat, oats, oatmeal, whole rye, whole grain corn, barley and buckwheat. Whole grains should be the first item in the ingredient list.
• Popcorn kernels that you can air pop yourself makes a high fiber, whole grain snack.
Oils, Sweets
• Choose extra-virgin olive oil or canola oil for cooking, baking or in dressings or spreads. Stay away from saturated fats such as palm/palm kernel oil, coconut oil, vegetable shortening and cocoa butter.
• Buy a nonstick pan or use nonstick vegetable spray when cooking.
• Use olive oil or choose a reduced-fat, low-fat, light or fat-free option to use with salads, for dips or as marinades.
• Dark chocolate – in small amounts – can be a heart-healthy treat
• Avoid premade bakery products, including doughnuts, pies, cakes and cookies as most are made with egg yolks, saturated fats and/or trans fats.
Beverages
• Look for dark purple drinks: Purple grape, blueberry and pomegranate juices and red wine are high in heart-healthy catechins and reseveratrol
• Go for tea: Hibiscus tea has been found to significantly lower blood pressure, and green tea is high in catechins and other beneficial compounds.
• Soy milk is a convenient way to get the benefits of soy.
With these items in your cart, and then in your kitchen and on your table, you are on your way to a healthy, heart-smart, and delicious way of eating!
