First, Make a List
Think through your basic shopping needs and write them down. This will help you avoid loading up on impulse buys or less-healthy food options. (And try to avoid shopping while you are hungry, too, for the same reason.)
If you need help determining the best diet for you, your primary care provider can refer you to a dietitian who can help you create a personalized nutrition plan. These tips from the Academy of Nutrition and Dietetics may help as well.
Make Friends with Veggies and Fruit
Leafy greens, colorful tomatoes, root vegetables and fresh fruits will provide you with the vitamins and minerals your body needs. Frozen and canned options are healthy alternatives to fresh produce if they do not have too much added salt and sugar.
Mind Your Sodium
Most of your favorite sauces, snacks and soups have low-fat and low-salt options. Read labels carefully. Better yet, learn to make your favorite foods at home using heart-healthy recipes. Learn why you should limit your salt intake.
Lean Meat and Fish are Best
In the meat section, load up on chicken, turkey and fish. Add lean cuts of pork and beef sparingly. If you buy frozen meat and seafood, check the label for fat and sodium content.
Shop for Skim Dairy
Your heart will thank you for choosing fat-free or low-fat (1%) milk, yogurt and cheese. Consider switching to soy or nut-based products enriched with vitamins A and D.
Whole Grains are Key
“Wheat” bread is a smarter choice than “white,” but make sure it’s 100% whole wheat. Also, look for whole grain cereal, oats, pasta and rice.
There’s More to Protein Than Meat
Beans, nuts, nut butters, quinoa, oats, and seeds like chia, flaxseed, and pumpkin are packed with protein.
Oils Make a Difference
Instead of butter, pick up unsaturated cooking oils like avocado, canola, corn, olive, peanut or sunflower. Switch to low-fat mayo and salad dressings made with oil instead of cream. Think “Italian” instead of “ranch.”
Veggies as Pasta
Spiral-cut zucchini and noodles made with chickpeas and other vegetables mean fewer carbs.
Plan Your Snacks
Cut up fruit and vegetables and store them in your fridge for later to avoid falling back on less healthy choices.
Get More Tips
- 6 Ways to Have Heart-Healthy Meals on the Go
- Meals for Picky Eaters: Help Your Kids Enjoy Nutritious Food
- How to Eat Affordably – and Love It!
- Cooking with Spices for Flavor and Health
- 6 Foods to Cut Back for Heart Health
- A Guide to Better Understanding Food Labels
- Sink Your Teeth Into These 8 Heart-Healthy Foods
- Healthy Eating on a Dime
- Healthy Alternatives for 4 High-Calorie Holiday Food Favorites
- Healthy Foods for Cold Weather
- Change Up Your Meals With These 5 Easy Food Swaps
- Boost Your Family’s School Lunch With These 5 Nutritious Swaps
Medically reviewed by Kelly O’Connor, RDN, Dietitian at UM Upper Chesapeake Health, and Lauren Moller-Seat, RD, LDN, Dietitian-Nutritionist at UM St. Joseph Medical Center.
