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Heart Healthy Grocery List

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Heart Healthy Grocery List Heart Healthy Grocery List Heart Healthy Grocery List Fruits Starches/Whole Grains Fruits Starches/Whole Grains apples / oranges whole wheat bread apples / oranges whole wheat bread bananas / grapes oatmeal / whole grain cereal bananas / grapes oatmeal / whole grain cereal papaya / pineapple whole wheat pasta papaya / pineapple whole wheat pasta lemon / lime brown rice lemon / lime brown rice ___________________ crackers (graham, whole wheat) ___________________ crackers (graham, whole wheat) _________________________ _________________________ Vegetables Vegetables lettuce / cabbage Canned Goods lettuce / cabbage Canned Goods onion / green onion fruits / fruit cups onion / green onion fruits / fruit cups garlic / ginger vegetables (no salt added) garlic / ginger vegetables (no salt added) potato / sweet potato tuna or salmon (in water) potato / sweet potato tuna or salmon (in water) taro / poi tomato sauce (no salt added) taro / poi tomato sauce (no salt added) tomatoes / celery unsalted nuts tomatoes / celery unsalted nuts cucumber / carrots olive or canola oil cucumber / carrots olive or canola oil broccoli / zucchini nonfat or low fat mayonnaise broccoli / zucchini nonfat or low fat mayonnaise bean sprouts / chop suey mix ______________________ bean sprouts / chop suey mix ______________________ ______________________ ______________________ ______________________ ______________________ Dairy Tip: Read nutrition labels. Dairy Tip: Read nutrition labels. skim or 1% milk* Choose foods with less skim or 1% milk* Choose foods with less yogurt* than 150 milligrams sodium yogurt* than 150 milligrams sodium per serving. low fat cheese low fat cheese per serving. margarine (soft tub or liquid) Frozen Foods margarine (soft tub or liquid) ______________________ Frozen Foods vegetables, plain ______________________ vegetables, plain soy beans Proteins Proteins soy beans frozen fruit bars, popsicles, beans / lentils* beans / lentils* frozen fruit bars, popsicles, sorbets, or nonfat ice cream fish fish sorbets, or nonfat ice cream tofu* ______________________ tofu* ______________________ chicken (no skin) Other chicken (no skin) lean beef / lean pork Other ______________________ lean beef / lean pork eggs / egg substitute ______________________ ______________________ eggs / egg substitute peanut butter ______________________ ______________________ peanut butter ______________________ ______________________ ______________________ 0037 2805 Orig: 11/3/09 Rev: 11/13/09 0037 2805 Orig: 11/3/09 Rev: 11/13/09 Less Salt - More Flavor! Less Salt - More Flavor! Try lower salt seasonings. Your taste buds will learn to love it! Try lower salt seasonings. Your taste buds will learn to love it! Read labels and choose items with less than 150 milligrams Read labels and choose items with less than 150 milligrams sodium per serving. sodium per serving. Chili Pepper – fresh or powder Chili Pepper – fresh or powder Dry Mustard / Wasabi Dry Mustard / Wasabi Fruit – fresh or unsweetened dried Fruit – fresh or unsweetened dried Garlic – fresh or powder Garlic – fresh or powder Ginger – fresh or powder Ginger – fresh or powder Green onions, chives, leeks Green onions, chives, leeks Herbs – fresh or dried (e.g. basil, rosemary) Herbs – fresh or dried (e.g. basil, rosemary) Italian Seasoning Italian Seasoning Lemon or Lime - juice and/or zest Lemon or Lime - juice and/or zest Lemon Pepper (choose a low salt one) Lemon Pepper (choose a low salt one) Mrs. Dash & other salt-free herb mixes Mrs. Dash & other salt-free herb mixes Pepper (black, white, red, etc) Pepper (black, white, red, etc) Salad Dressing Spritzer Spray Salad Dressing Spritzer Spray Spices (cinnamon, cumin, ginger, etc) Spices (cinnamon, cumin, ginger, etc) Tabasco Sauce Tabasco Sauce Vegetables – fresh or dried Vegetables – fresh or dried Vinegar (e.g. white, red wine, balsamic) Vinegar (e.g. white, red wine, balsamic) Catsup Catsup Mirin Mirin Mustard Mustard Salt Substitutes – check with your doctor first; Salt Substitutes – check with your doctor first; most are high in potassium most are high in potassium Soy sauce Low Salt – dilute with rice vinegar Soy sauce Low Salt – dilute with rice vinegar Worcestershire sauce Worcestershire sauce Garlic salt and other seasoned salts Garlic salt and other seasoned salts Miso Miso Oyster, Hoisin, Plum sauces Oyster, Hoisin, Plum sauces Patis, Bagoong Patis, Bagoong Salt of any type including Sea, Kosher, and Salt of any type including Sea, Kosher, and Hawaiian or Alaea (red) salt Hawaiian or Alaea (red) salt Soy sauce Soy sauce Sweet Chili Sauce Sweet Chili Sauce Teriyaki and other BBQ Sauces Teriyaki and other BBQ Sauces Most sauces & pre-made gravies Most sauces & pre-made gravies .
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