Your Heart ... Your Choice

Eating a heart healthy diet is an important step toward managing or preventing high blood pressure, heart disease, stroke, as well as other diseases. These tips can help you choose foods that are “smart for your heart.”

Choose Whole Grains. Grains are an important source of many nutrients, including dietary fiber, several B vitamins and minerals such as iron, magnesium and selenium. Try whole wheat bread, oats, or brown rice.

Choose Fruits and Vegetables. Your diet should include a variety of fruits and vegetables, which contain essential nutrients that can help prevent heart disease. When it comes to fruits and veggies, more matters! Start by trying to make one dinner a vegetarian meal each week.

Choose Healthy Unsaturated Fats. Nuts are a rich source of unsaturated fats, which can help lower cholesterol when used in place of unhealthy saturated and trans fats. Other good sources of unsaturated fats include olive oil, canola oil, flax seeds, and fatty fish such as salmon. Be sure to stick to the recommended serving size for nuts and oils since the calories in these products can add up fast.

Choose Seafood. Fish is a good source of protein and other important nutrients. It also contains omega-3 fatty acids, which may help reduce your risk for heart disease and stroke. Try fish such as mackerel, salmon, albacore tuna and sardines – all good sources of omega-3 fatty acids.

Choose Low fat or Fat Free Dairy. Rich in protein, calcium and other important vitamins and minerals

Choose Lean Meats and Poultry. Aim for lean cuts such as the loin, round, or 90% lean ground beef. When choosing poultry, always remove the skin, and use healthful cooking methods like baking, roasting, or grilling.

Choose Reduced Sodium Products. When shopping, be sure to read labels and look for products that are reduced in sodium. Sodium is found in many other sources than table salt, so try to limit these foods:

• Processed meats: smoked/canned meats, bacon, sausage, cold cuts, and hot dogs.
• Prepared and packaged foods: macaroni and cheese; seasoned rice, noodles and pastas; instant and seasoned potato mixes, some frozen entrees, canned soup
• Processed dairy products: processed cheese slices and spreads, regular cheese, cottage cheese.
• Fats and oils - commercially prepared sauces, gravies and salad dressings.
• Crackers and snack foods: salted crackers, chips and snack foods; party spreads and dips.
• Fruits, vegetables: maraschino cherries; fruit dried with sodium sulfite; regular canned vegetables, vegetable juices, tomato sauce and tomato paste; sauerkraut or vegetables packed in brine; olives, pickles and relishes.
• Condiments: olives, pickles, relishes, soy sauce, ketchup, salad dressing, barbeque sauce.

Choose Reduce Saturated Fats and Trans Fats. These unhealthy fats contribute to plaque buildup inside your arteries and may raise blood levels of cholesterol. Read labels to be sure you are choosing products with the least amount of these fats. Trans fat are listed as “partially hydrogenated fat” in the ingredient list.

Choose Fiber. Fiber helps to lower cholesterol and evidence shows that people who eat more fiber may have a lower risk of heart disease. Try to eat 25 to 35 grams of fiber each day.

Improving your lifestyle habits can help reduce the risk of cardiovascular disease. We’ll show you how easy, fun and delicious healthy living can be. Click here to locate a Blood Pressure screening at your local ShopRite

For more tips, information and healthy recipes, visit the health and wellness section of ShopRite.com

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In addition to managing a variety of health and nutrition education programs for ShopRite, Natalie is a resource for ShopRite customers. If you’re curious about a current diet trend or seeking health and wellness information, click on the link to the right to submit a question to Natalie. Check back each week Natalie posts a new article and iinformation on the health and wellness section of ShopRite.com

              Please note:  Information contained on this website is intended for informational purposes only and does not replace advice from your doctor or health care provider.  Individuals have different needs based on a number of factors including age, gender, ethnicity, level of physical activity, and current health status.  For individual recommendations, please consult with a doctor, pharmacist, or a registered dietitian.