Did you know…
- Heart disease is the 2nd and stroke is the 6th leading cause of death in SD
- Together cardiovascular disease (CVD) accounts for 27.5% of all deaths in SD
- Risk factors for CVD include high blood pressure and high blood cholesterol
We know that saturated fats can raise cholesterol levels and too much sodium has a negative effect on blood pressure. One way to keep your heart protected and your blood pressure and cholesterol in check is eating a healthy, balanced diet.
Heart-healthy foods are essential for a heart-healthy diet, so be prepared with a well-stocked kitchen. This means always having some basic ingredients in your cabinets, pantry, fridge and freezer. It can save time and worry on those busy days when you don’t have a chance to get to the grocery store. Check out this list of staple ingredients for healthy meals from the American Heart Association.
Heart Healthy Pantry Items
- Dry beans like black beans, chickpeas, pinto and red beans
- Canned “dinner builder” items like beans, chicken, salmon, tuna and soup
- Canned vegetables for adding to soup, rice, pasta and sauces (like carrots, corn, green beans, peas, pumpkin and tomatoes)
- Canned and dried fruits like apple sauce, dates, oranges, peaches, pineapple and raisins (look for items with no added sugars)
- Whole-grain pasta, brown rice and other easy whole grains like couscous and quinoa
- Whole grain bread or tortillas (if you don’t use it daily, store in the freezer)
- Old-fashioned rolled oats, instant oatmeal and whole-grain cereal for a quick breakfast
- Whole-wheat flour, oat flour and cornmeal for baking
- Nuts, seeds and nut butters for healthy snacking
- Healthy cooking oils like canola, corn or olive (buy in limited amounts because they can go rancid over time)
- Balsamic vinegar and low-sodium soy sauce for salad dressings and sauces
- Spaghetti or marinara sauce in jars
- Low-sodium chicken or vegetable broth for making soup
- Dried herbs and spices, salt-free seasoning blend, pepper
Heart Healthy Fridge and Freezer Items
- Frozen vegetables without salty sauces make easy sides and add-ins (like broccoli, cauliflower, mixed vegetables, spinach and squash)
- Frozen fruits without added sugars for cereal, yogurt and smoothies (like berries, mixed fruit, peaches)
- Low-fat/non-fat dairy products like milk, yogurt and cheese
- Frozen meats like fish fillets, skinless chicken breasts or lean ground beef
- Soft margarine with no trans fat (made with non-hydrogenated vegetable oils, usually in a tub)
Make it a habit to compare nutrition labels. Choose products with the lowest amounts of sodium, added sugars, saturated fat and trans fat that you can find in your store.
Source: American Heart Association