Improving heart health is as easy as filling up your cart at the market. By skipping the frozen and processed food aisles, frequenting these 4 grocery store areas will improve your cardiovascular fitness.
Produce
Fresh fruits and vegetables should take up the majority of your cart space. When selecting them, keep these tips in mind:
Color – Each color of fruits and vegetables offers different nutrients, phytochemicals and antioxidants.
Fiber – Although all produce contains fiber, ones with higher amounts include beans, peas, oranges, bananas, strawberries and apples.
Fresh – Freshly picked is the best option, however if that’s not available, choose frozen or canned options without added sugar or salt.
Snacks – Instead of potato chips or pretzels, create snack packs out of cherry tomatoes, or bite sized pieces of broccoli, carrots, celery – or whatever you enjoy.
Dairy
Fat – Always choose fat-free or low-fat options, and avoid flavored versions with added sugar and calories.
Cheese – Always delicious, but often very high in fat and calories.
Yogurt – Filled with essential probiotics, yogurt can replace butter and sour cream.
Meat & Meatless
Fish – Eat grilled or baked fish at least twice per week, with a serving being approximately 4 ounces or the size of a deck of cards. Stay away from fried versions and skip the sauce or dip.
Pork and Beef – Selections labeled ‘loin’ or ‘round’ are better choices with lower fat content.
Poultry – White meat is lower in fat than dark meat; be sure to remove the skin before preparing.
Legumes – Approximately 2 cups of beans, peas, lentils or tofu have the same amount of protein as a 4 ounce serving of meat.
Nuts and Seeds – While these may be higher in calories, their polyunsaturated and monounsaturated fats make them a good source of protein for snacks or in salads.
Grains
Whole-grain – Make sure all bread and grain-based products are made from whole grains, oats, rye or buckwheat. They should be the first ingredient on the list. It’s best to refrain from eating any grain products made from bleached flours.
Homemade – Store-bought products are often loaded with unhealthy fats, oils and preservatives. You can better control the ingredients by baking them at home.
If you must buy pre-packaged or canned foods, make sure you read the nutritional label to see if the product contains saturated fat, trans fat or has a high cholesterol content. Be watchful of the sodium and sugar content as well. For more information, read about heart health tips and heart-healthy grocery shopping.
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