Heart-Smart Grocery Shopping Guide
Simple strategies to support heart health at the store
Making heart-healthy food choices starts with what goes into your cart. This guide offers practical tips to help you shop with confidence while supporting healthy blood pressure, cholesterol levels, and overall well-being.
1. Use the Nutrition Label as Your Tool
The Nutrition Facts label can help you compare products and make informed choices.
Focus on limiting:
- Sodium (salt)
- Saturated fat
- Added sugars
Quick tip: Compare similar products and choose the option with lower sodium and saturated fat most often.
2. Understanding Sodium Claims on Food Labels
Food packaging may use specific terms to describe sodium content:
- Salt-free or sodium-free: Very minimal sodium per serving
- Very low sodium: A small amount per serving
- Low sodium: Reduced sodium compared to typical versions
- Reduced sodium: Contains less sodium than the regular product (but not necessarily “low”)
👉 Always check the Nutrition Facts label to see the actual number.
3. Choosing Fats Wisely
Not all fats affect the heart the same way.
Aim to limit:
- Saturated fats (often found in fatty meats, butter, cream, and fried foods)
- Trans fats (often found in highly processed foods)
Choose more often:
- Unsaturated fats from plant oils, nuts, seeds, and fish
4. Fruits & Vegetables: Fill Half Your Cart
Fruits and vegetables are naturally low in sodium and rich in nutrients.
Smart shopping tips:
- Fresh, frozen, or canned options can all be healthy choices
- When buying canned vegetables or fruit, look for:
- “No salt added” or “low sodium”
- Fruit packed in water or its own juice
5. Grains: Go for Whole
Whole grains provide fiber, which supports heart health.
Look for:
- “Whole wheat,” “whole grain,” or “oats” listed as the first ingredient
- Breads and cereals with higher fiber and lower added sugar
6. Dairy Choices
Select dairy products that are lower in saturated fat.
Better options include:
- Skim or low-fat milk
- Low-fat or fat-free yogurt
- Reduced-fat cheeses (check sodium levels)
7. Protein Foods: Lean and Varied
Protein can come from many sources.
Heart-smart protein choices:
- Fish and seafood
- Skinless poultry
- Lean cuts of meat
- Beans, lentils, tofu, nuts, and seeds
Helpful tip: Try to include plant-based proteins regularly.
8. Convenience Foods & Snacks
Packaged foods can be convenient but often contain more sodium and fat.
When choosing snacks:
- Check serving sizes
- Choose options with lower sodium
- Watch for hidden saturated fats and added sugars
Examples of better snack options:
- Unsalted nuts or seeds
- Fresh fruit
- Yogurt
- Whole-grain crackers with hummus
9. Desserts & Treats
Enjoying treats occasionally is okay.
Helpful guidance:
- Keep portions small
- Choose fruit or yogurt more often
- Save richer desserts for special occasions
Final Tip
Heart-healthy shopping doesn’t mean perfection — it’s about consistent, small choices that add up over time.
Important Note
This guide provides general nutrition information and is not a substitute for medical advice. Always follow recommendations from your healthcare provider, especially if you have heart disease, kidney disease, diabetes, or other medical conditions.
Sources:
⚠️ Medical Disclaimer
The information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.