Heart disease is now the number one cause of death for women and the number two cause of death for men. Prevention is key! When it comes to your heart, what you eat matters. Take this heart-healthy list with you the next time you go food shopping:
Vegetables and Fruits
- Fresh vegetables such as tomatoes, cabbage, and broccoli
- Leafy greens for salads, like spinach and kale
- Canned vegetables low in sodium (salt)
- Frozen vegetables without added butter or sauces
- Fresh fruits such as apples, oranges, bananas, pears, and peaches
- Canned fruit in 100% juice, not syrup
- Frozen or dried fruit (unsweetened)
Dairy Products
- Fat-free or low-fat (1%) milk
- Fat-free or low-fat yogurt (choose options with less added sugar)
- Cheese (3 grams of fat or less per serving)
- Fat-free or low-fat soymilk with calcium
Breads, Cereals, and Grains
- 100% whole-wheat bread
- Whole-grain breakfast cereals like oatmeal
- Whole grains such as brown or wild rice, barley, and bulgur
- Whole-wheat or whole-grain pasta
Meat, Beans, Eggs, and Nuts
- Chicken and turkey breast without skin
- Pork: leg, shoulder, tenderloin
- Beef: round, sirloin, tenderloin, extra lean ground beef (at least 93% lean)
- Beans, lentils, and peas
- Eggs and egg substitutes
- Unsalted nuts and seeds
Fats and Oils
- Margarine and spreads (soft, tub, or liquid) with no trans fats
- Vegetable oil (canola, olive, peanut, or sesame)
- Non-stick cooking spray
- Light mayonnaise
- Salad dressings that are oil-based instead of creamy
