Following a heart-healthy diet plan? Make it easy to spot heart-healthy foods in the grocery store or when dining out by following some simple steps. Be sure to download the free heart-healthy grocery shopping list for your next grocery store outing!
While February is recognized nationally as Heart Health Month, I plan on celebrating all things heart-health well beyond this short month. You might be surprised to learn that even registered dietitians have family members [or they themselves] are at risk for developing heart disease. This chronic disease hits close to home as Ted has been struggling with high blood pressure and high blood cholesterol for the past year— both risk factors for heart disease. While I can’t control Ted’s family history, or how often he gets a workout in, I can definitely impact one piece: his diet. And lucky for me he’s one easy-going client who appreciates my cooking! Beans, brown rice, and low-fat milk included…
While grocery shopping with kids isn’t always an easy task, we usually make it an outing on the weekend so the whole family can pick and choose some of their favorite foods. Saturday mornings I’ll print this heart-healthy grocery list, compare it to my weekly menu plan, and head out the door to our local Kroger. Kroger is my one-stop shop for heart-healthy shopping because not only can I find a variety of brands and products that meet a heart-healthy nutrition stamp of approval, I can find these products for a great price. Which helps because if you know anything about shopping with small children, you know many have a one-store limit. Mine certainly do!
I created this heart-healthy grocery shopping list with these pointers or healthy eating tips in mind:
EAT MORE OF:
- Fruits and Vegetables- fresh, canned, or frozen
- Whole Grains- 100% whole wheat bread, brown rice, quinoa
- Plant Proteins- Beans, nuts, seeds and legumes
- Lean Animal Protein- Fish, lean red meat and poultry
- Fat-Free and Low-Fat Dairy Products
- Healthy Fats- olive, peanut, and canola oils [some of my favorite oils used in roasting vegetables, like these garlic roasted potatoes!]
EAT LESS OF:
- Sodium and Salt- instead use herbs and spices to flavor foods [give this homemade taco seasoning a try!]
- Saturated Fat- found mostly in animal products; trick here is to eat in moderation and watch portion size
- Sweets and Added Sugars- skip the soda, pastries, and sugary cereals
- Trans Fat and Partially Hydrogenated Oils- such as margarine and salad dressings
So what happens when you walk into the grocery store and see varying food labels, brands, and products? How can you put these simple pointers for a heart-healthy diet into practice from the grocery store to your kitchen? Well I’ve got you covered there too! I’ve made a shopping list not only good for your heart, but one that’s easy on your budget too! I’ll often print-off this list and meal plan around the foods before heading out to my local Kroger store.
While this is just a small snapshot of what I’m serving up at home, if you’re interested in learning more heart disease and dietary prevention or maintenance, be sure to visit the American Heart Association website. It’s definitely my one-stop shop for educational materials and resources regarding all things related to our heart!
Disclaimer: I am proud to partner with the Kroger Co. of Michigan to bring you healthy recipes and science-based nutrition advice. Because of these great partnerships I am able to share delicious and nutritious family-friendly recipes. As always all opinion and ideas are 100% my own.