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:
Whole Grains
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

 
brown rice
whole-wheat pasta
air-popped popcorn
whole-grain breakfast cereal

 
Vegetables
Choose fresh or frozen when you can; opt for canned only if it's "low sodium."
asparagus
broccoli
carrots
green beans
kale
onions artichokes
brussels sprouts
cauliflower
peas
leeks
potatoes bell peppers
cabbage
collards
pumpkin
mushrooms
spinach sprouts
squash

 
Fruit
Choose fresh or frozen when you can; make dried or canned your second choice.
strawberries
apples
dates
mangoes
peaches
persimmons
blueberries
nectarines
kiwifruit pears
figs
grapes
melons
pineapples
raisins
cranberries
citrus
plums bananas
cherries
oranges
tangerines
prunes
raspberries
blackberries
tomatoes
apricots

 
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
lentils
garbanzos
black beans
Fats and Oils
vegetable oils, such as olive, canola, or safflower oil
trans-fat-free margarine
fat-free cooking sprays

 
Use these flavors to add interest:
Seasonings
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