We talk about heart healthy foods a lot, because what you eat is important for your health. We want to help you follow a healthy diet and keep temptation away. If your kitchen is heart healthy friendly it will save you time and worry when preparing healthy meals.

Below are some guidelines for stocking a heart healthy kitchen, allowing you to stock up on nutritious foods.

Pantry Staples

  • Herbs and cooking spices

    Black beans, garbanzo beans and lentils – Dried and canned – use as a heart-friendly meal starter.

  • Canned soups and broths – choose reduced sodium
  • Canned vegetables – choose reduced sodium
  • Dried unsweetened fruits – perfect to add to salads, yogurts, or to snack on.
  • Chocolate also contains healthy fats — choose the highest level of cacao that is tasty to your palate and enjoy in small portions.
  • Peanuts, cashews, or almonds – Nuts are a good source of protein and unsaturated fats. Choose unsalted and what servings, they can be high in calories.
  • Oils – Olive, canola, walnut, rapeseed, peanut, and sesame. Non-fat cooking sprays.
  • Salad Dressings – choose reduced fat or non-fat options
  • Vinegars – rice, red wine, balsamic, apple cider, or raspberry
  • Condiments – ketchup, mustards, soy sauce, mayonnaise, and BBQ sauce – chose reduced sodium and low or nonfat options.
  • Plain popcorn – Air popped popcorn with a sprinkle of garlic or other seasoning is great alternative to salty snacks. Watch for sodium content on microwave popcorns.
  • Unsalted snacks – if you must have a crunchy snack, choose baked unsalted potato chips, or salt free pretzels. The flavor may surprise you. You do not need salt to enjoy your snack.
  • Herbs, seasonings, and spices – the sky is the limit, just stay away from salt and pay attention to pre-made seasonings that could have hidden salt.

Dairy

  • Milk – choose skim or 1% cow’s milk, soy, almond, coconut, rice, or hemp
  • Buttermilk and creamers – choose non-fat options
  • Cheese – For all cheeses choose not-fat or reduced fat bricks, slices or shredded
  • Eggs – Whole eggs in moderation, egg substitutes and egg whites
  • Butter – Use trans-free liquid or tub margarine.
  • Yogurt – Look for low fat and high protein

Fruits Vegetables NutsFruits and Vegetables

  • Fresh in season fruits and vegetables – eat raw or steam vegetables
  • Frozen vegetables – Great alternative for out of season vegetable, make sure they are low sodium and not in a sauce
  • Frozen fruits – choose without added sugar
  • Keep dark leafy greens on hand – they contain potassium, which helps control blood pressure.

Grains

  • Breads, Crackers, & Tortillas – Whole grain, trans-fat free. Sprouted and multi-grain breads are a tasty option.
  • Pasta – Choose whole wheat, rice, lentil. There are great options for pasta instead of choosing pasta made with refined flour. Look in gluten free aisle for pastas made without wheat.
  • Rice – brown and wild rice are healthier options than white rice
  • Potatoes – baking, red and sweet potatoes
  • Rolled, steel cut or Irish oats and oat bran
  • Barley

Meat

  • Eat a 3.5-ounce serving of fatty fish (such as salmon, trout, and tuna) at least two times per week.
  • White meats – skinless chicken or turkey breasts – add cooked to salads, vegetables. Ground is a great substitution for hamburger and will not be noticeable in most dishes.
  • Pork – tenderloin, trimmed of fat
  • Beef – choose lean cuts with little marbling. Limit to once or twice a week.

No Salt or SugarKeep temptation out of your kitchen.

Do not bring high sugar and high sodium foods into your kitchen. Remove temptation and stock with healthy options. There are great alternatives that are tasty and healthy. Read labels, look for the heart check mark.

Make sure to choose items with the lowest amounts of sodium, added sugars and saturated fats. You should not keep anything with trans-fat.

Dr. Bobish

Dr. Bobish and her team focus on preventative care and are here to support you. Alpine Cardiology provides patients with education as well as compassionate care and treatment. We are committed to keeping you healthy and heart smart! Request an appointment at 989-448-7002