The Ultimate Heart Healthy Grocery List for Beginners | Nourish (2024)

‍Heart disease is the leading cause of death for men and women in the United States, with about one in five deaths in 2021 being related to heart disease.

There are several risk factors for developing heart disease, such as high blood pressure, high blood cholesterol, smoking, diabetes, physical inactivity, excessive alcohol consumption, and an unhealthy diet.

Given the prevalence of heart disease in the U.S., there is significant interest in taking measures to reduce the risk of heart disease.

One of the most effective ways of reducing your risk of heart disease is by changing your diet.

Read on to learn the basics of a heart-healthy diet, plus get access to a heart-healthy grocery list that you can use to guide your next grocery shopping trip.

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Heart Health Grocery List Basics

When planning a heart-healthy diet, there are some important guidelines to keep in mind:

Limit your saturated fat intake

Saturated fat, found in fatty cuts of meat, high-fat dairy products, coconut oil, and palm oil, has been found to increase your risk of developing heart disease.

Try to limit these foods on a heart-healthy diet.

Reduce your sodium (salt) intake

Eating too much salt can raise your blood pressure.

To choose foods with less sodium, read the Nutrition Facts table and choose foods with 5% daily value (DV) or less. You can also look for foods labeled “no salt added” or “low sodium.”

Increase your fiber intake

Research has shown that fiber is beneficial for heart health.

‍Soluble fiber, such as that found in oats and chia seeds, has been shown to reduce cholesterol levels. Include a variety of fruits, vegetables, legumes, and whole grains to ensure you’re meeting your fiber needs.

The Ultimate Heart Healthy Grocery List

A well-balanced diet includes lean protein, healthy fats, carbohydrates from whole grains, and fruits and vegetables.

Here are our top picks for a heart-healthy grocery list.

Lean Protein

• Skinless chicken breast.
• Skinless turkey breast.
• Fish (such as salmon, tuna, or sardines).
• Lean cuts of pork (at least 93% lean).
• Lean cuts of beef (at least 93% lean).
• Eggs.
• Legumes (such as beans, chickpeas, and lentils).
• Shellfish.
• Tofu.
• Tempeh.

Healthy Fats

• Olive oil.
• Canola oil.
• Corn oil.
• Avocado oil.
• Peanut oil.
• Safflower oil.
• Soybean oil.
• Sunflower oil.

Fruits

• Avocado.
• Strawberries.
• Blueberries.
• Raspberries.
• Apples.
• Oranges.
• Bananas.
• Kiwis.
• Pears.
• Grapes.

Vegetables

• Leafy greens (such as spinach, kale, and Swiss chard).
• Broccoli.
• Bell peppers.
• Carrots.
• Tomatoes.
• Cucumbers.
• Cauliflower.
• Sweet potatoes.
• Potatoes.

Nuts and Seeds

Choose unsalted nuts and seeds, as they contain less sodium and are better for maintaining healthy blood pressure.

• Almonds.
• Walnuts.
• Chia seeds.
• Ground flax seeds.
• Pumpkin seeds.
• Sunflower seeds.
• Nut or seed butter (without added sugar, oil, or salt).

Carbohydrates

When choosing carbohydrates, choose products labeled “whole grain” to increase your fiber intake.

• Quinoa.
• Brown rice.
• Wild rice.
• Barley.
• Farro.
• Millet.
• Popcorn.
• Bulgur.
• Whole wheat pasta.
• Whole wheat bread.
• Oats.

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Dairy and Alternatives

When choosing dairy products, choose low-fat or fat-free options to reduce your saturated fat intake.

• Low-fat or fat-free yogurt.
• Skim or low-fat milk.
• Cottage cheese.
• Soy beverage (unsweetened).
• Low-fat cheese (such as mozzarella or feta).

Pantry Staples

When choosing pantry staples, choose low-sodium canned goods.

• Dried herbs and spices.
• Canned beans (low sodium).
• Canned tomatoes (low-sodium).
• Whole wheat flour.
• Low-sodium vegetable or chicken broth.
• Vinegar (balsamic, apple cider).

Foods to Avoid for Heart Health

While there can be a place for all foods in a heart-healthy diet, there are certain foods that can increase your risk of heart disease.

These foods should be limited as much as possible.

High-Fat Dairy Products

High-fat dairy products are high in saturated fats, which can increase your risk of heart disease.

Choose dairy products that are labeled skim, non-fat, or low-fat.

Fatty Meats

Like high-fat dairy products, fatty meats are high in saturated fats and should be limited in a heart-healthy diet.

Choose leaner cuts of meat, such as eye of round, top loin, top sirloin, and chuck shoulder roasts, more often.

Processed Meats

Eating processed meats is associated with an increased risk of developing heart disease.

Try to limit your consumption of processed meats, and if you eat them, look for low-sodium and low-fat options with minimal preservatives, such as turkey breast.

Tropical Oils

Tropical oils, such as coconut and palm oil, are high in saturated fats and should be limited on a heart-healthy diet.

Partially Hydrogenated Fats

Partially hydrogenated fats contain trans fats, which are harmful to your heart. Trans fats are formed when hydrogen is added to liquid vegetable oil to harden it.

Try to limit your intake of foods that contain trans fats, such as commercial baked goods, fried foods, shortening, and stick margarine. If unsure, check the ingredient list.

If it contains the words “partially hydrogenated oils,” it contains trans fats and should be limited.

Foods High in Sodium

Studies show that reducing sodium intake significantly reduces blood pressure, a key risk factor for heart disease.

Try to choose products with less than 5% daily value (DV) of salt, or choose foods with the labels “low sodium” or “no salt added.”

Alcohol

Excessive alcohol intake is associated with an increased risk of high blood pressure.

The Centers for Disease Control and Prevention (CDC) recommends that men should limit their alcohol consumption to no more than two drinks per day, while women should limit their intake to no more than one drink per day.

Tips for Grocery Shopping for Heart Health

Now that you understand which foods to include and limit in your heart-healthy diet, here are some tips for grocery shopping for heart health.

Plan Ahead

Before heading to the store, create a list of heart-healthy foods you need. This can help you make healthier choices and avoid impulse buys.

Read Labels

Pay attention to the Nutrition Facts label on packaged foods.

Choose foods lower in saturated fats, trans fats, and sodium. Aim for foods that are high in fiber with minimal added sugars.

Choose Whole Grains

Replace refined grains with whole grains like quinoa, brown rice, oats, and whole wheat bread and fiber.

Whole grains are higher in fiber, which can help lower cholesterol and improve heart health.

Limit Processed Foods

Processed foods often contain saturated fats, trans fats, sodium, and added sugars.

Opt for whole, minimally processed foods like whole grains, fruits, vegetables, lean proteins, and low-fat dairy.

Embrace Variety

Variety is the spice of life, and it’s important to have a varied diet to ensure you’re getting all the nutrients you need for a heart-healthy diet.

Incorporate a wide range of heart-healthy foods into your diet, and don’t be afraid to experiment with new recipes and food combinations.

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Takeaway

Diet is a key factor in determining your heart disease risk, and eating a heart-healthy diet is one way of reducing your risk of developing heart disease.

By incorporating a variety of fruits, vegetables, whole grains, legumes, low-fat dairy, lean proteins, and unsalted nuts and seeds, you can reduce your heart disease risk and enjoy a varied diet full of delicious foods.

How a Dietitian Can Help

Implementing a heart-healthy diet can feel overwhelming if you try to do it alone.

A heart health dietitian can help you develop an eating plan that works for your lifestyle and reduces your risk of heart disease.

• Can you help me lower my cholesterol?
• How can I lower my blood pressure?
• What can I do to improve my cholesterol and my blood sugars?

You can find a dietitian who accepts insurance through Nourish.