Heart-Healthy Foods: A Simple Guide

Taking care of your heart doesn't require expensive or hard-to-find foods. Here are simple, affordable options that support heart health.

Best Foods for Your Heart

Fruits and Vegetables
- Berries: Blueberries, strawberries, raspberries
- Leafy Greens: Spinach, kale, lettuce
- Colorful Vegetables: Bell peppers, carrots, tomatoes
- Citrus Fruits: Oranges, grapefruits, lemons

Whole Grains
- Brown rice instead of white rice
- Whole wheat bread instead of white bread
- Oatmeal for breakfast
- Quinoa as a side dish

Healthy Proteins
- Fish: Salmon, tuna, sardines (2 times per week)
- Beans and Lentils: Great protein without saturated fat
- Nuts: Almonds, walnuts, pistachios (small portions)
- Lean Poultry: Chicken and turkey without skin

Healthy Fats
- Olive oil for cooking
- Avocados
- Nuts and seeds
- Fatty fish

Foods to Limit

- Processed Foods: Packaged snacks, frozen meals
- Sugary Drinks: Soda, sweet tea, energy drinks
- Red Meat: Limit to 1-2 times per week
- Fried Foods: French fries, fried chicken
- High-Sodium Foods: Canned soups, deli meats

Simple Meal Ideas

Breakfast:
- Oatmeal with berries and nuts
- Whole grain toast with avocado

Lunch:
- Salad with beans, vegetables, and olive oil
- Vegetable soup with whole grain bread

Dinner:
- Baked salmon with roasted vegetables
- Bean and vegetable stir-fry over brown rice

Snacks:
- Apple with a small handful of nuts
- Carrot sticks with hummus

Easy Shopping Tips

1. Shop the Perimeter: Fresh foods are usually around the edges of the store
2. Read Labels: Look for foods with less sodium and added sugar
3. Buy Frozen: Frozen fruits and vegetables are just as healthy as fresh
4. Plan Ahead: Make a grocery list to avoid impulse purchases

Remember: Small changes add up to big improvements in heart health!