The next time you head to the grocery store, shop with your heart in mind. If you’re new to shopping for heart-healthy items, knowing where to start can be hard. Use this shopping list as your guide.
The key is to fill your cart with nutrient-rich whole foods like fruits, vegetables, beans, lean proteins, low-fat dairy, and whole grains. And if you’re used to seasoning with salt, try using herbs and spices instead. They add flavor without all the added salt.
Another helpful tip is to leave foods high in salt, saturated fats, and added sugars on the shelf. You’ll find a lot of this in highly processed foods like ramen noodle soups, macaroni and cheese, and frozen dinners.
Looking for something not on the list? Knowing how to read a nutrition label can help you figure out if a certain food fits into your healthy eating plan. You can also schedule a session with a Livongo coach to figure out which foods work best for your specific needs.
Produce
- Apples
- Asparagus
- Avocados
- Bananas
- Berries
- Broccoli
- Carrots
- Cauliflower
- Celery
- Cherries
- Corn
- Cucumbers
- Dried fruits (apricots, cherries, raisins, and prunes)
- Grapefruit
- Herbs (basil, cilantro, dill, parsley, thyme)
- Kiwis
- Lemons
- Lettuces/Leafy greens
- Limes
- Melons
- Onions
- Oranges
- Peaches
- Pears
- Peppers
- Potatoes
- Squash
- Sweet potatoes
- Tomatoes
- Zucchini
Baking
- Almond flour
- Avocado oil
- Canola oil
- Cocoa powder (unsweetened)
- Dark chocolate (>70% cocoa)
- Nonstick cooking spray
- Olive oil
- Whole wheat flour
Meat, Meat Substitutes & Seafood
- Chicken breast
- Cod
- Cornish game hen
- Salmon
- Scallops
- Seitan
- Shrimp
- Tempeh
- Tilapia
- Tofu
- Tuna
- Turkey
Frozen
- Chicken breast
- Cod
- Cornish game hen
- Fruit
- Salmon
- Scallops
- Shrimp
- Tilapia
- Turkey
- Vegetables
- Veggie burgers
- Whole grain bread
- Whole grain waffles
Snacks
- Almonds
- Hummus
- Nut butter (peanut, almond, cashew, etc.)
- Pistachios
- Popcorn (plain)
- Pumpkin seeds
- Sunflower seeds (unsalted)
- Walnuts
- Whole grain/seed crackers
Dairy
- Cheese (low-fat)
- Cottage cheese (low-sodium)
- Eggs
- Egg whites
- Kefir (plain)
- Milk (nonfat or low-fat)
- Yogurt (plain, nonfat, or low-fat)
Condiments & Sauces
- Balsamic vinegar
- Horseradish
- Hot sauce (low-sodium)
- Ketchup (low-sugar)
- Mayonnaise (light)
- Mustard (Dijon and regular)
- Salsa
Dried Herbs & Spices
- Basil
- Cinnamon
- Coriander
- Cumin
- Dill
- Garlic
- Onion
- Pepper (black, cayenne)
- Salt-free seasoning blends
- Thyme
Canned Goods
Beans
- Black beans
- Chickpeas
- Kidney beans
- Lima beans
- Pinto beans
- White beans
Veggies
- Beets
- Corn
- Green beans
- Mixed vegetables
- Peas
- Spinach
- Tomatoes
- Tomato paste/sauce
Fruits
- Apple sauce
- Mixed fruit (packed in water)
- Peaches (packed in water)
- Pineapple (packed in water)
Proteins
- Anchovies
- Chicken
- Salmon
- Sardines
- Tuna
Miscellaneous
- Bone broth (low-sodium)
- Broth—chicken, beef, and vegetable (low-sodium)
- Minestrone (low-sodium)
- Vegetarian chili (low-sodium)
- Vegetable soup (low-sodium)
Breads & Grains
- Amaranth
- Barley
- Buckwheat
- Bulgur
- Chickpea pasta
- Farro
- Millet
- Oats
- Quinoa
- Rice (brown, wild, black)
- Spelt
- Teff
- Whole grain bread
- Whole grain English muffins
- Whole grain pitas
- Whole grain tortillas
- Whole grain wraps
- Whole wheat pasta
Drinks
- Coffee
- Flavored water (unsweetened)
- Seltzer
- Tea (unsweetened)
Kidney disease and some heart failure medications can affect your potassium levels. Talk to your doctor or Livongo coach about any changes you may need to make to your diet when it comes to eating potassium-rich foods.
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