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Shopping List: Heart-Healthy Foods

Use this heart-healthy food list to make shopping a breeze. The list is based on the principles of the DASH diet (Dietary Approaches to Stop Hypertension), a proven hypertension-controlling approach to creating heart healthy menus that emphasize fruits, veggies, and whole grains, but also include nuts, seeds, healthy fats, low-fat dairy, and lean protein sources.

To make sure you always have heart-healthy foods on hand, print our shopping list below and keep it in your car or wallet for easy access.

Emphasize foods from this column:

Whole Grains

Opt for products that are 100% whole wheat or whole grain, contain at least 3 grams of fiber per serving, and are "low sodium."
whole-wheat, rye, or multigrain bread and crackers
unprocessed or lightly processed oatmeal, such as steel-cut oats
brown rice
whole-wheat pasta
air-popped popcorn
whole-grain breakfast cereal

Vegetables

Choose fresh or frozen when you can; opt for canned only if it's "low sodium."

asparagus
broccoli
carrots
green beans
kale
onions
artichokes
brussels sprouts
cauliflower
peas
leeks
potatoes
bell peppers
cabbage
collards
pumpkin
mushrooms
spinach
sprouts
squash

Fruit

Choose fresh or frozen when you can; make dried or canned your second choice.

strawberries
apples
dates
mangoes
peaches
persimmons
blueberries
nectarines
kiwifruit
pears
figs
grapes
melons
pineapples
raisins
cranberries
citrus
plums
bananas
cherries
oranges
tangerines
prunes
raspberries
blackberries
tomatoes
apricots

Supplement meals with these items:

Fat-Free or Low-Fat Dairy

skim or low-fat (1%) milk
low-fat, low-sodium, natural cheeses, such as mozzarella or cheddar
nonfat or low-fat yogurt or frozen yogurt

Lean Meats, Poultry, or Fish

low-mercury fish, such as salmon, herring, sardines, trout, and pollack
skinless cuts of white-meat chicken or turkey
lean, trimmed, unprocessed cuts of red meat (use sparingly)
eggs (limit yourself to four per week)

Nuts, Seeds, and Legumes

unsalted peanuts, walnuts, almonds, hazelnuts
nut butters (peanut butter, almond butter)
sesame seeds, pumpkin seeds, flaxseed
lentils
garbanzos
black beans

Fats and Oils

vegetable oils, such as olive, canola, or safflower oil
trans-fat-free margarine
fat-free cooking sprays

Use these flavors to add interest:

Seasonings

fresh herbs, such as rosemary, basil, mint, dill, and chives
salt-free spices, such as lemon pepper, dried onion, and garlic powder
malt, cider, or red wine vinegar
lemon, lime, or orange juice or zest

August, 2009