Your Healthy Heart Shopping List
Use this blood-pressure-friendly grocery 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 food that emphasizes fruits, veggies, and whole grains but also incorporates nuts, seeds, healthy fats, low-fat dairy, and lean protein sources.
Emphasize foods from this column:
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
whole-grain breakfast cereal
Choose fresh or frozen when you can; opt for canned only if it's "low sodium."
potatoes bell peppers
Choose fresh or frozen when you can; make dried or canned your second choice.
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
Fats and Oils
vegetable oils, such as olive, canola, or safflower oil
fat-free cooking sprays
Use these flavors to add interest:
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