Your Heart-Healthy Grocery Shopping List
Pantry Essentials continued...
Condiments: Watch out for high amounts of salt in condiments and sauces -- even small amounts add up fast.
- Barbecue sauce
- Ketchup, reduced-sodium
- Mayonnaise, reduced-fat or nonfat
- Mustards: whole grain, honey, Dijon, yellow
- Soy sauce, reduced-sodium
- Vinegars: rice, red wine, balsamic, apple cider, raspberry. These make delicious salad dressings.
Fats, Cooking Oils: Cut down on butter in your cooking. Instead, use healthy oils -- like olive and canola oil.
- Margarine, trans-fat-free
- Nonfat cooking sprays
- Nonhydrogenated shortening
- Oils, olive and canola
- Replacements for fat when baking, such as applesauce, fruit puree, or yogurt
- Salad dressings, reduced-fat or nonfat
Snacks: Stock your pantry with nuts, dried fruit, and whole wheat products for snacks and meals.
- Nuts and seeds, assorted raw (almonds, walnuts, sunflower seeds, sesame seeds)
- Breads, tortillas, pitas, whole-grain
- Crackers, whole-grain, trans-fat-free
- Dried fruits
- Popcorn cakes or brown rice cakes
- Popcorn, plain or light microwave
- Pretzels, whole-grain
- Tortilla chips, baked, trans-fat-free
Spices vs. Salt: Throw away your salt shaker -- salt drives up your blood pressure. Instead, add flavor with zesty spices and herbs.
Red pepper flakes
Assorted sodium-free Mrs. Dash seasonings
Sweeteners: Cut down on sugar. It's full of calories that will pack on pounds. Instead, satisfy your sweet tooth with healthier options -- although the less you use of any sweeteners, the better.
- Brown rice syrup for a sweetening alternative in baking
- Honey (in moderation)
- Sugar-free or "light" maple syrups