Your Heart-Smart Shopping List

Eating right starts by showing your heart some serious love. Stock your kitchen with items from our heart-smart shopping list that will help you keep track of your sodium, cholesterol and saturated fat intake.

Heart Smart

Dairy

Fat-free (skim) or low-fat (1%) milk  
Soy 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 

Grains

Quinoa
Barley 
Whole-grain bread
Whole-wheat English muffins
Corn tortillas 
Fat-free biscuit mix
Rice crackers
Whole grain cereal (Try: Original Cheerios )
Brown rice
Whole grain pasta
Oatmeal
Millet

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. 

Proteins

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
Tofu 
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

Olive oil
Cornstarch
Fat-free or low-fat salad dressings
Mustard (Dijon, etc.)
Honey
Spices
Flavored vinegars
Reduced-sodium vegetable, chicken or beef broth
Heart-healthy or reduced-sodium soups
Almonds, walnuts, pistachios
Tomato-based vegetarian pasta sauce
Flax seed 
Heart-smart snacks and bars