Heart-Healthy
Grocery Shopping List

So putting together a healthy grocery shopping list can simplify heart-healthy cooking and eating foods to lower high blood pressure.

Whole Grains and High Fiber Starches

• Whole-wheat bread (at least 2 grams of fiber per serving)
• Whole-wheat pita bread
• Whole-wheat bagels/muffins
• Whole-grain crackers (at least 2 grams of fiber per serving)
• Brown rice
• Quinoa
• Whole-wheat couscous
• Whole-grain breakfast cereals (at least 5 grams of fiber per serving)
• Oatmeal
• Bulgur
• Sweet potatoes/yams
• Winter squashes (acorn, butternut, and blue Hubbard)
• Green peas
• Corn

Fruits and Vegetables

• Fresh fruit and vegetables, especially darker colored ones such as spinach, romaine lettuce, berries, melons, peppers and broccoli
• Prewashed salad mixes and baby spinach
• Frozen vegetables such as spinach, carrots, broccoli and green beans

Protein

• White-meat chicken and turkey
• Skinless ground turkey and chicken
• Precooked grilled chicken strips
• Low-sodium, low-fat deli turkey/chicken/ham
• Fish - especially oily fish such as salmon, mackerel, bluefish, swordfish, trout, sardines and herring
• Occasionally Round and loin cuts of red meat
• Pork tenderloin
• Veggie or turkey burgers
• Tofu, marinated or smoked
• Soy crumbles - to replace ground beef
• Low-fat, low-sodium cheese
• Low-fat milk, skim milk, soy milk
• Low-fat/fat-free yogurt and cottage cheese
• Canned beans (rinsed to remove exces sodium)
• Lentils
• Hummus
• Natural, unsalted peanut butter, almond butter, soy nut butter
• Unsalted nuts
• Egg substitute
• Eggs - in moderation

Low-Sodium Seasonings and Condiments

• Olive oil, canola oil, grapeseed oil
• Vinegars
• Lime juice, lemon juice
• Tabasco sauce
• Low-sodium salsa
• Mrs. Dash (sodium-free) 10-Minute marinades
• Homemade Vegetable stock or Low-sodium Herbox bouillon
• Mustard
• Pepper, lemon pepper
• Garlic, ginger
• Other spices and herbs

Desserts and Snacks

• Dried fruit
• Trail mix (Make your own with high-fiber cereals, nuts and dried-fruit)
• Fat-free/low-fat flavored or frozen yogurt
• Graham crackers
• Vanilla wafers
• Fat-free instant Jell-O and Jell-O Pudding
• Soy chips

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