Fat-free (skim) or low-fat (1%) milk
Fat-free cottage cheese
Low-fat or reduced fat cheeses
Fat-free or low-fat yogurt.
Light or diet margarine (tub, squeeze, or spray)
Fat-free or reduced fat sour cream
Egg whites/egg substitute
Whole-wheat English muffins
Fat-free biscuit mix
Whole grain cereal (Try: Original Cheerios )
Whole grain pasta
Vegetables and fruits
Winter: Brussels sprout, celery, kale, carrots, sweet potatoes, grapefruit, oranges
Spring: Apricots, artichokes, asparagus, peas, spinach, honeydew melon, mango, pineapple.
Summer: Berries, cherries, cucumbers, green beans, melons, bell peppers, corn, eggplant, zucchini.
Fall: Apples, artichokes, cabbage, grapes, pears, pomegranates, squash, broccoli, cauliflower, pumpkin, swiss chard.
Buy frozen fruits without added sugars or syrups and frozen vegetables, plain or in low-fat sauce, when out of season.
White meat chicken and turkey (skin off)
Fish (not battered), high in omega-3s preferred (salmon, trout, tuna)
Beef, lean cuts
Pork tenderloin, trimmed of fat
95% fat-free lunch meats or low-fat, reduced sodium deli meats
Dry or canned Beans and legumes (if canned, opt for reduced sodium varieties or rinse before using)
General cooking and baking items
Whole wheat flour
Fat-free or low-fat salad dressings
Mustard (Dijon, etc.)
Reduced-sodium vegetable, chicken or beef broth
Heart-healthy or reduced-sodium soups
Almonds, walnuts, pistachios
Tomato-based vegetarian pasta sauce
Heart-smart snacks and bars