Guilt-Free Grocery Shopping, With a Heart Healthy Grocery List

Treat your ticker the right way with these foods.

Heart disease is the number one killer of women in the United States. One in four women will die from it. Because of hormonal changes post-menopause, women are at a higher risk of coronary artery disease. Make positive changes to your lifestyle this week with our heart healthy grocery list.

A heart healthy grocery list can be an effective tool in promoting healthier eating habits. You can emphasize healthful options and minimize impulsive or unhealthy decisions by carefully organizing and curating the goods to be purchased. A balanced diet can help lower your chance of getting coronary heart disease, as well as prevent you from gaining weight and developing diabetes or high blood pressure. It can also help lower your cholesterol and lower your risk of some malignancies. 

Exercise in conjunction with a good diet can promote good health, however, exercise doesn’t need to be strenuous. You should focus on an activity that you enjoy – this will make getting exercise in a joyful experience. Walking at a fast pace, jogging, swimming, cycling, playing tennis, and jumping rope are good examples – if you can, try taking the stairs instead of an escalator or lift. You should aim for at least 150 minutes of moderate activity per week, which includes heart-pumping aerobic exercise. 

Our heart healthy grocery list has many nutrients in common. Check out some of the most common nutrients and learn how they support heart health.

B Vitamins: This family of vitamins, which includes B6 and folate, may lower the risk of death from heart disease by reducing damage to the inner lining of the arteries [1].

Beta Carotene: This antioxidant may decrease the risk of metabolic syndrome, a range of conditions that increase the likelihood of heart disease.

Fiber: Fiber does more than keep the digestive system moving; it also helps lower blood pressure and bad cholesterol. Fiber consumption supports weight loss too, which, in turn, supports a healthy heart.

Flavonoids: Flavonoids repair damage to cells—and cell damage plays a role in the formation of plaque on artery walls. Research suggests consuming them reduces heart attack risk in women [2].

Omega-3 Fatty Acids: These heart-healthy nutrients help boost good (HDL) cholesterol and lower bad (LDL) cholesterol. A diet rich in omega-3s can also reduce triglycerides, a fat found in blood.

Potassium: This mineral may help lower blood pressure and it ensures the heart maintains proper rhythm.

Vitamin E: This vitamin may prevent or delay heart disease by lowering bad cholesterol.

See our foods for a healthy heart below, and then add them to your regular shopping list.

1. Almonds | fiber, omega-3 fatty acids
Go nuts for your heart by adding almonds to your snack list, or try them in Almond-Pesto Pasta.

2. Avocados | fiber, healthy fats, potassium
Avocado Breakfast Toast is an easy-peasy breakfast recipe your heart will love.

3. Bananas | potassium
Snack on this grab-n-go heart food or enjoy it in Strawberry Banana Protein Smoothie.

4. Blueberries | fiber, flavonoids, potassium
Get sweet on your heart by sinking your fork into Grilled Chicken and Blueberry Salad.

5. Broccoli | fiber, potassium, vitamin E
Roasted Broccoli with Red Peppers is a delish side dish for any heart-healthy menu.

6. Dark Chocolate | flavonoids
Show your ticker—and your taste buds—some love with Dark Chocolate Nut Clusters.

7. Flax | fiber, omega-3 fatty acids
Say “good morning” with healthy breakfast recipes like Flax and Apple Raisin Oatmeal.

8. Oatmeal | fiber, omega-3 fatty acids, potassium
Enjoy this anytime staple—a winner on our heart-healthy grocery list—in Clean-Eating Refrigerator Oatmeal.

9. Salmon | omega-3 fatty acids
For a simple, heart-healthy entrée, make Skinny Ms. fan favorite Honey-Dijon Glazed Salmon.

10. Spinach | B vitamins, fiber
Serve a family-friendly, heart-friendly dinner with Slow Cooker Cheesy Spinach Lasagna.

11. Sweet Potato | beta carotene, fiber
Serve a yummy side of heart health with Sweet Potato Fries.

12. Tea | flavonoid
Drink your heart healthier with flavonoid-rich New Southern-Style Sweet Tea.

13. Tofu | potassium
Foods for a healthy heart like Spicy Grilled Tofu with Szechuan Vegetables offer a nutritious and tasty alternative to take-out.

14. Tuna | B vitamins, omega-3 fatty acids
Show your heart lunchtime love with Mediterranean Tuna Salad.

heart healthy grocery list

It’s time to tone and tighten! Check out Skinny Ms. Fitness for the workout resources and tips you need to feel fab on the sand or in the pool.

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[1] WebMD

[2] American Heart Association

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Amy Wagner

Amy is a writer specializing in health & wellness, business, and entrepreneurship. She's a long-time martial arts teacher who has earned a 4th degree black belt in tae kwon do. When Amy's not writing or kicking, she's wrangling sons, reading fiction, or crushing on BBC actors.

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