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Heart-healthy Nutrition Shopping List



Vegetables and Fruits

Eat a variety of vegetables and fruits. To save money, buy vegetables and fruits that are in season, frozen, or canned.


Buy only BPA - free canned foods and be aware of produce that is better bought organically to minimize pesticide exposure. Check out theEWG's Dirty Dozen and Clean 15 lists for more information.


  • Fresh vegetables such as tomatoes, cabbage, broccoli, green beans, brussel sprouts and spinach

  • Leafy greens for salads or stir-fry – romaine lettuce, spinach, kale, collard greens, swiss chard, bok choy

  • BPA - free canned vegetables low in sodium (salt)

  • Frozen vegetables without added butter or sauces

  • Fresh fruits such as apples, oranges, bananas, pears, and peaches

  • BPA - free canned fruit in 100% juice, not syrup

  • Dried fruit

  • Frozen berries without added sugar

Milk and Milk Products

Look for low-fat milk products. Or choose organic soy products with added calcium.


  • Low-fat (2%) milk

  • Low-fat yogurt

  • Cheese (3 grams of fat or less per serving)

  • Organic soy-based drinks with added calcium (soymilk)

Breads, Cereals, and Grains

For products with more than one ingredient, make sure whole-wheat or whole-grain is listed first.


  • 100% whole-wheat bread or sprouted grain breads

  • Whole-grain breakfast cereals like oatmeal (steel cut)

  • Whole grains such as brown or wild rice, quinoa, barley, and bulgur, wheat berry, millet

  • Whole-wheat or whole-grain pasta, brown rice pasta

Meat, Beans, Eggs, and Nuts

Choose lean cuts of organic grass-fed beef or free range poultry.


  • Seafood, including cold-water fish (high in Omega 3's) and shellfish

  • Chicken and turkey breast without skin

  • Beef: round, sirloin, tenderloin, extra lean ground beef

  • Beans, lentils, and peas

  • Eggs and egg whites

  • Nuts and seeds

Fats and Oils

Cut back on saturated fat and look for products with no trans fats.


  • Organic Butter Spreads (soft, tub, or liquid) with no trans fats

  • Vegetable oil (olive or sesame oil); Coconut oil



Here's to your health,


Dr. Mead





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