If you prepare most of your meals at home, creating a heart healthy diet begins at the grocery store. Stock your kitchen cupboards with the right foods and the decision about what to eat each day becomes easier. Here is a rundown of foods to put on your weekly grocery list:
Fruits and Vegetables
Eating fruits and vegetables has been shown to protect us against heart diseases and helps in prolonging life. Stock up on produce every time you shop to reach the goal of eating five to nine servings of fruits and vegetables a day. What are the best fruits and vegetables for heart health? There are lots of claims and reports from groups trying to sell more of one type of produce. But the key is variety. Choose your favorites each week but also choose at least one new item to try.
But don’t let those fruits and vegetables go to waste because you forget about them or don’t find the time to use them before they get rotten. Have a plan for using the produce in recipes or as snacks within a few days of bringing them home. Fruits and vegetables don’t help your heart if they turn to slime in the refrigerator. But if you haven’t had a chance to prepare the produce in time, there is still hope. Most soups and stews can stand off-recipe vegetable additions. Or, make a vegetable or meat broth using leftover veggies. When it comes to fruit, most types do well in the freezer if the ‘best-by-date’ is getting close to expiration. Use the frozen fruit in smoothies and in baked goods.
Frozen vegetables are a good substitute if you can’t find the time to use fresh produce before it goes bad. The nutrition is often locked into frozen veggies and they make eating healthy meals quick and convenient.
Bread and Cereal
The key to heart healthy breads and cereals is whole grain goodness. Eating more whole grains and fewer refined grains (like white bread) is a heart healthy habit and can reduce your risk of heart disease. Breads and cereals made using whole grains and whole grain flours have more fiber and nutrients than those using refined grains.
For an everyday bread, choose whole wheat sandwich bread. Finding a healthy whole grain breakfast cereal is a little harder. Many use refined wheat flour. Single grain cereals like oatmeal are a heart healthy choice. If you prefer ready-to-eat cereal from a box, read the ingredient listing for whole grains like whole wheat flour, oats and barley.
Fish
The American Heart Association recommends eating fish two or more times per week. The reason is that fish provides omega-3 fatty acids which are linked to fewer heart attacks and overall heart health. Fish with the most omega-3 fatty acids include salmon, tuna, herring and mackerel.
Lean Meat, Dairy and Cheese
Meat and other animal products like milk and cheese can be part of a heart healthy diet. Be sure to choose versions that are lowest in saturated fat like most chicken, pork and lean cuts of beef, and low fat, reduced fat or fat free milk. Reduced fat and fat free cheeses are available. If the taste and texture is not for you, simply eat cheese less often.
Choose processed meats like sausage, bacon and high fat cuts of beef less often due to high levels of saturated fat.
Meats that are high in sodium can contribute to high blood pressure. People with certain heart conditions need to restrict sodium intake as well. Many deli meats are high in sodium as is bacon.
Other Heart Healthy Staples
In addition to fruits, vegetables, whole grains, fish and lean proteins, a few other food round out a heart healthy kitchen.
Beans are one of the most nutritionally complete foods as they are packed with protein, fiber and other nutrients. Bagged beans are usually cheapest and usually have no added ingredients. If you buy canned beans, be careful not to overload on sodium which is often added for flavor.
Nuts and seeds, like beans, are also high in protein, fiber and several nutrients. Unlike beans, though, most nuts are high in fat. However, enjoying nuts and seeds in moderation is heart healthy because most of the fat is healthy unsaturated fat and helps maintain a healthy heart diet.
Snacks and Packaged Foods
The healthiest kitchen stocks basic whole foods like those mentioned above. Processed foods like salty snacks, packaged meals and caloric drinks may be tasty and convenient, but it’s best to go easy on these foods.
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