Healthy Heart Jump Start

Dear Blog,

These days, you hear a lot about which foods are healthy and which may be less healthy. It's not always easy to keep them straight. Hopefully, we'll end some of the confusion here. Find out which foods to include in your diet, and their role in a heart healthy lifestyle.

Shopping smart is essential to making heart healthy food choices. By planning meals and making a shopping list, you'll be well-prepared for the market—helping you resist those last-minute, less healthy purchases you may regret. Here are some ideas for your next heart healthy shopping list:

Whole Grains
Try to eat at least 3 servings of whole grains a day for fiber and nutrients. On the ingredient label of products, look for the words "whole grain" or "whole" before the grain such as whole wheat and whole grain oats. Whole grains help keep you feeling full (to help with weight management) and may contribute to a heart healthy lifestyle.
Rice: whole grain brown, wild and wild rice blends
Cereals: oatmeal, whole grain cereals with little or no-added sugar
Breads: choose whole grain rolls, breads and bagels like wheat, oat, etc.
Whole grain specialty items: tortillas, pitas, pizza crust, popcorn, millet, buckwheat, bulgur (cracked wheat), quinoa and sorghum

Canned and Frozen Foods
Great for last-minute and economical meals, and for enjoying out-of-season foods. They are an easy way to always have something nutritious on hand.
Canned legumes, like chickpeas, lentils, and kidney beans
Canned fruit packed in natural juice (not heavy syrup)
Frozen vegetables of mixed or single variety (choose salt-free and sauceless)
Low-fat evaporated milk to use as a substitute for cream
Canned tuna and salmon (packed in water)
Frozen lean meat and skinless chicken breasts-especially pre-sliced for quick preparation

Oils, Spices and Condiments
Substitute the salt and saturated fats in your recipes with these flavorful items.
Soft, non-hydrogenated spreads made from vegetable oils, are a good choice for spreading, cooking and baking instead of butter
Vegetable oils like canola, sunflower and olive oil for cooking and salads
Mustards, flavored vinegars, and salsa
Chopped garlic in jars
Fresh and dried herbs like basil, oregano, tarragon, cilantro and rosemary

Meat, Fish, Poultry and Alternatives
Reduce your cholesterol and saturated fat intake and contribute to a heart healthy lifestyle.
Skinless chicken and turkey breasts
Select lower-fat meats, like "round" and "loin" cuts
Ground meats and poultry with the least fat - ideally those that are more than 90 percent lean
Fish, in particular varieties rich in omega-3, such as salmon, mackerel, tuna and sardines
Omega-3 eggs and frozen egg whites for omelets
Soy alternatives to meat, such as tofu or veggie burgers and dogs
Beans, such as kidney beans, black beans, soy beans and pinto beans
Nuts and seeds, like almonds, cashews, walnuts and sunflower seeds

Dairy
Switching from full-fat to low-fat or non-fat can help lower saturated fat and cholesterol in your diet and can be easier than you think. Low-fat dairy products also provide calcium and vitamin E. Soymilk may be another alternative to whole milk.
Low- or fat-free milk and yogurt
Calcium-fortified soy beverages

Fresh Produce
For a wide range of phytonutrients, choose a variety of colorful fruits and vegetables. They are full of essential vitamins, minerals and fiber.
Orange: carrots, pumpkin, sweet potatoes, apricots, cantaloupe and oranges
Red: sweet bell peppers, tomatoes, strawberries, cranberries and watermelon
Green: kale, collards, broccoli, spinach, green beans, peas, kiwi and green apples
Blue and purple: red cabbage, eggplant, purple potatoes, plums and blueberries

This information is intended for healthy people. If you have heart disease or related conditions (such as diabetes, obesity, or high blood pressure) or if you have questions about your heart health or your health in general, please see your doctor.

http://www.webmd.com/healthy-heart-jump-start/meal-plans-and-recipes