Thank you for attending our class on heart-healthy foods and how to build a healthy shopping list. Making thoughtful choices at the grocery store can positively impact your heart health and overall well-being.

Key Takeaways and Next Steps

1. Identify Heart-Healthy Foods

Choose foods low in saturated fat, sodium, and added sugars.
Look for the Heart-Check Certification from the American Heart Association.
Focus on whole, minimally processed foods like fresh fruits, vegetables, whole grains, lean proteins, and healthy fats.

2. Read Food Labels Carefully

Check the serving size and be mindful of portions.
Look for sodium content—aim for less than 150 mg per serving when possible.
Avoid trans fats and added sugars; opt for foods with healthy fats like olive oil, avocados, and nuts.

3. Smart Grocery Shopping Strategies

Shop the perimeter of the store, where fresh foods like produce, dairy, and lean proteins are located.
Create a master list of frequently purchased heart-healthy items.
Compare unit prices to get the best value without compromising nutrition.
Consider frozen or canned vegetables (low sodium) as budget-friendly options.

4. Budget-Friendly Heart-Healthy Tips

Buy in-season produce for better pricing and freshness.
Purchase lean meats in bulk and freeze portions for later use.
Use beans, lentils, and whole grains as affordable protein sources.
Look for store-brand options of heart-healthy items, which can be more affordable than name brands.

5. Meal Planning for Success

Plan meals around healthy recipes to avoid impulse buys.
Cook once and eat twice by making larger portions and saving leftovers.
Use herbs and spices instead of salt to add flavor to meals.

Resources:

Grocery list templates:

By making informed choices and planning ahead, you can create a heart-healthy shopping list that supports your well-being. Happy, healthy shopping!

Disclaimer: This information is for educational purposes only and is not a substitute for professional medical advice. Always consult with your healthcare provider before making dietary changes.

See the attachment for a printable Heart Healthy Shopping list.