❤️ Heart-Healthy Grocery Shopping Guide (For Adults 65+)

Eating for heart health doesn’t have to be complicated. This simple grocery list focuses on foods that help support:

✔ Healthy blood pressure
✔ Cholesterol balance
✔ Blood sugar stability
✔ Weight management
✔ Reduced inflammation

Remember: Always consult with your healthcare provider first before making any significant dietary changes.

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🥬 VEGETABLES

Goal: 3 servings per day

Choose fresh, frozen, or low-sodium canned options.

Heart-supportive choices:

• Leafy greens (spinach, kale, romaine)
• Broccoli
• Carrots
• Green beans
• Bell peppers
• Zucchini
• Cucumbers
• Tomatoes
• Brussels sprouts
• Mushrooms
• Cauliflower
• Sweet potatoes

💡 Tip: Frozen vegetables are just as healthy and often easier to prepare.

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🍎 FRUITS

Goal: 2 servings daily

Naturally rich in fiber and antioxidants.

Best options:

• Berries (strawberries, blueberries)
• Apples
• Pears
• Oranges
• Kiwi
• Peaches
• Grapes
• Melons
• Bananas

💡 If using canned fruit, choose fruit packed in water or its own juice.

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🥛 DAIRY (or Alternatives)

Goal: 3 servings daily

Choose lower-fat options if recommended by your healthcare provider to support cholesterol levels.

Heart-friendly picks:

• Milk
• Unsweetened almond or soy milk
• Plain yogurt
• Greek yogurt
• Cottage cheese (low sodium if possible)

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🌾 WHOLE GRAINS

Goal: Choose fiber-rich options. Aim for 2-4 servings daily.

These support cholesterol and digestion.

Look for:

• Oatmeal
• Brown rice
• Quinoa
• Whole grain pasta
• Whole grain bread
• Barley
• Bulgur
• Whole grain crackers

💡 Aim for 20-30g of fiber daily depending on gender, health status. Ask your healthcare provider for specific recommendations.

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🍗 PROTEIN

Goal: Include lean protein at meals

Animal-Based Options

• Skinless chicken
• Turkey
• Fish (especially salmon, tuna, trout)
• Eggs / egg whites
• Lean cuts of beef
• Pork tenderloin

Plant-Based Options

• Beans
• Lentils
• Chickpeas
• Tofu
• Nuts
• Seeds

💡 Fish twice weekly is ideal for heart health.

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🫒 HEALTHY FATS

Use in moderation

Support cholesterol balance.

Best choices:

• Olive oil
• Avocado
• Nuts (almonds, walnuts)
• Seeds (chia, flax, sunflower)
• Nut butters (unsalted)

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🧂 SEASONINGS

Reduce salt by using:

• Garlic
• Lemon juice
• Herbs (basil, oregano, thyme)
• Pepper
• Vinegar

💡 Look for “no salt added” spice blends.

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⚠️ FOODS TO LIMIT

• Processed meats (bacon, sausage)
• Fried foods
• Sugary drinks
• Refined grains (white bread, pastries)
• High-sodium packaged foods
• Excess sweets

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🩺 Medical Disclaimer

This resource is intended for general educational purposes only and does not replace individualized medical advice. Dietary needs can vary based on medical conditions such as heart disease, diabetes, kidney disease, or medication use. Patients should consult their physician, dietitian, or qualified healthcare provider before making significant dietary changes.

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Sources:

• https://cdn.realfood.gov/DGA.pdf
• https://realfood.gov/
• https://www.nhs.uk/live-well/eat-well/5-a-day/portion-sizes/#:~:text=Everyone%20should%20have%20at%20least,the%20palm%20of%20their%20hand.
• https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids