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Heart Healthy Grocery Shopping List

We all lead busy lives so taking the time to plan a heart healthy grocery shopping list to make your meals ahead makes healthy eating easy, reducing impulse buying and snacking.

Below is a printable list I have prepared for you to print and take with you to the grocery store to be sure you get all the heart healthy foods you need and enjoy. It's free. Just fill in the form below and you'll receive your copy in a heartbeat.

Printable Heart Healthy Grocery Shopping List

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So putting together a shopping list can simplify heart-healthy cooking and eating foods to lower high blood pressure.

Whole Grains And High Fiber Starches

Whole grains

Whole-wheat bread (at least 2 grams of fiber per serving)
Whole-wheat pita bread

Whole-wheat bagels/muffins

Whole-grain crackers (at least 2 grams of fiber per serving)

Brown rice

Quinoa

Whole-wheat couscous

Whole-grain breakfast cereals (at least 5 grams of fiber per serving)

Oatmeal

Bulgur

Sweet potatoes/yams

Winter squashes (acorn, butternut, and blue Hubbard)

Green peas

Corn

Fruits And Vegetables

Raw vegetables. https://www.info-on-high-blood-pressure.com/Heart-Healthy-Grocery-Shopping-List.html

Fresh fruit and vegetables, especially darker colored ones such as spinach, romaine lettuce, berries, melons, peppers and broccoli

Prewashed salad mixes and baby spinach

Frozen vegetables such as spinach, carrots, broccoli and green beans

Protein

https://www.info-on-high-blood-pressure.com/Heart-HealthyGroceryShoppinglist.html

White-meat chicken and turkey

Skinless ground turkey and chicken

Precooked grilled chicken strips

Low-sodium, low-fat deli turkey/chicken/ham

Fish - especially oily fish such as salmon, mackerel, bluefish, swordfish, trout, sardines and herring

Occasionally Round and loin cuts of red meat

Pork tenderloin

Veggie or turkey burgers

Tofu, marinated or smoked

Soy crumbles - to replace ground beef

Low-fat, low-sodium cheese

Low-fat milk, skim milk, soy milk

Low-fat/fat-free yogurt and cottage cheese

Canned beans (rinsed to remove excess sodium)

Lentils

Hummus

Natural, unsalted peanut butter, almond butter, soy nut butter

Unsalted nuts

Egg substitute

Eggs - in moderation

Low-Sodium Seasonings And Condiments

Condiments. https://www.info-on-high-blood-pressure.com/Heart-HealthyGroceryShoppinglist.html

Olive oil, canola oil, grapeseed oil

Vinegars

Lime juice, lemon juice

Tabasco sauce

Low-sodium salsa

Mrs. Dash (sodium-free) 10-Minute marinades

Homemade Vegetable stock or Low-sodium Herbox bouillon

Mustard

Pepper, lemon pepper

Garlic, ginger

Other spices and herbs

Desserts And Snacks

Grilled Peaches

Dried fruit

Trail mix (Make your own with high-fiber cereals, nuts and dried-fruit)

Fat-free/low-fat flavored or frozen yogurt

Graham crackers

Vanilla wafers

Fat-free instant Jell-O and Jell-O Pudding

Soy chips

Maintaining A Healthy Weight

Maintaining a healthy weight is very important if you have high blood pressure. If you lose a relatively small amount of excess fat you not only significantly lower your blood pressure, but you also lift the pressure off your own heart.

So instead of only dieting, include this heart healthy grocery shopping list into your daily life. Make sure your daily activity include one hour of regular exercise, and you will be able to sustain this healthier eating habit on the long term. You will benefit by you keeping the weight off permanently.

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