KEY TAKEAWAYS:
• Learn how to build a heart healthy grocery list to support lasting heart health.
• Discover which heart healthy foods to add to your cart, what to limit and sustainable eating habits.
• Get practical tips from OhioHealth dietitians for improving your heart healthy diet and lowering health risks.
SUMMARY:
This guide offers expert-backed strategies for heart-healthy grocery shopping, including a detailed list of heart healthy foods and tips for building a cardiovascular-friendly diet. Learn what to eat for a healthy heart, what to look for on food labels and ways to make small, lasting changes that support your heart health.
When it comes to taking care of your heart, the trip to the grocery store might matter more than you think. Each choice you make while shopping — from what you add to your cart to what you leave on the shelf — sets the tone for your health and makes sticking to a nutritious routine simpler. Choosing the right foods can support lower cholesterol, reduced blood pressure and overall cardiovascular well-being.
With expert insights from OhioHealth clinical dietitians Nan Radabaugh and Ciara Bartholomew, this heart healthy grocery guide covers what to add to your cart, what to cut back on and how to build sustainable routines to make your heart healthy grocery list work for you and your family.
What to add to your cart
Selecting appropriate ingredients for your kitchen is the foundation of heart-healthy eating. Focus on whole, nutrient-dense foods that provide the fiber, healthy fats and lean protein your body requires.
Colorful produce
Mixing up your produce keeps things interesting and gives your body a broader set of nutrients. Start simple — grab a bag of fresh spinach or try a new apple or berry that catches your eye on your next grocery run.
A colorful plate represents more than visual appeal — it indicates a nutrient-rich meal. “Fruits and vegetables get their vibrant colors from phytonutrients, which help protect the health of the plant,” explains Radabaugh. “Research has shown that these phytonutrients offer some of the same protective qualities for our health, like reducing the risk of different diseases, including cancer and cardiovascular disease.”
Whole grains
Grains provide essential energy, but the type of grain is significant. Swapping refined and enriched grains like white flour, bread and rice for whole grain alternatives is a simple upgrade. Think brown rice, whole grain bread and quinoa instead.
“When we refine those flours and grains, we’re taking all the good stuff out of it — the fiber, the protein and all those micronutrients,” explains Bartholomew. “Then, we have to put those micronutrients back in, which is why the label will say the product is enriched. But you can still get a lot of those good micronutrients, protein and fiber if you just stick with the whole grain variety.”
Grains can take a long time to cook. If busy evenings are a challenge, pre-cooked whole grains like microwaveable brown rice can act as a quick and healthy go-to.
Heart-smart protein
Prioritize lean proteins that are low in saturated fat. Swap higher-fat meats like ground beef for ground turkey, and swap frozen breaded fish sticks for baked fish. Salmon is also a great source of omega-3 fatty acids and vitamin D as well as protein. You can also get a lot of healthy protein from plant-based sources like nuts, seeds and beans. Radabaugh recommends keeping simple options like canned low-sodium tuna or peanut butter with whole grain bread on hand to make heart-healthy meals and snacking simple.
Good fats
Do not fear fat — but be mindful of the type you’re consuming. “Unsaturated fats, like monounsaturated and polyunsaturated fats, have the unique ability to help us maintain and control our body cholesterol,” says Bartholomew. These are typically found in found in nuts, seeds, fatty fish and plant-based oils like olive or canola oil. If you’re not sure where to start, try adding walnuts or flaxseed to your breakfast or using olive oil instead of butter.
Fiber
“Fiber binds to cholesterol and helps your body get rid of it so it doesn’t get absorbed into the bloodstream,” explains Bartholomew. Fiber also increases satiety levels and helps people feel fuller between meals.
Fruits and vegetables are great sources of fiber. Some fiber sources people may not think of are whole grains like whole grain bread, brown rice, quinoa and whole grain crackers. “Starchy vegetables are great, too — like potatoes and sweet potatoes — especially if you are eating them with the skin on,” says Radabaugh.
What to skip at the store
Understanding what to limit is as important as knowing what to purchase. Certain ingredients can negatively affect heart health, particularly when consumed in excess.
Foods high in saturated fats
Watch out for and moderate your intake of saturated fats as they can elevate cholesterol levels. The highest sources of saturated fat are often animal products like fatty red meat, whole-milk dairy products, butter and processed meats and snacks. Saturated fats are in some foods you wouldn’t expect as well. “Coconut oil is a source of saturated fat. Even though it’s plant-based, it is still a source of saturated fat and something we want to watch and limit,” says Radabaugh. Moderation is key.
Added sodium and sugar
Processed foods frequently contain elevated levels of sodium, added sugar and unhealthy fats. Limiting foods high in these ingredients is fundamental to a heart-healthy diet. Reading nutrition labels is a critical skill for identifying these ingredients. “Whether it’s sodium, saturated fat or added sugar — if you see something that has 5% or less of your daily value, you can rest assured knowing that is a low source of those three nutrients.”
Build sustainable habits that last
You do not need to change everything overnight. The goal is to make consistent, positive changes rather than achieve immediate perfection. “Heart health is about making small, sustainable changes that you can stick with over time,” Radabaugh explains.
The small, daily choices you make accumulate to create significant long-term benefits. For example, try adding more whole grains to your plate this week, or aim for one extra serving of veggies each day. The key is starting where you’re at — with the next grocery list.
“Building heart-healthy habits starts with what you put in your cart,” says Bartholomew. “If you stock your pantry with nutritious options, it’s easier to make good choices every day.”
Start small today
Heart-healthy groceries can fit easily into your routine. Remember, progress, not perfection, is what helps your health the most. Consider making one or two simple substitutions on your next grocery trip. By focusing on adding beneficial foods to your cart while being mindful of what you limit, you are taking a significant step toward supporting your heart health for years to come.
