February is recognized as American Heart Month, a reminder that caring for our cardiovascular health doesn’t necessitate a complete dietary overhaul or stringent restrictions. Instead, health professionals suggest that making a few smart swaps in the grocery store can have a significant impact.
“It’s essential to focus on what you can add to your diet,” shared Tara Schmidt, the lead dietitian at the Mayo Clinic Diet in Rochester, Minnesota. “For example, I encourage people to think about increasing their fish intake, which consequently may reduce their consumption of red meat.”
Experts emphasize that small changes can lead to substantial benefits. Options include using olive oil or other unsaturated fats instead of butter or coconut oil, replacing sour cream or mayonnaise with low-fat Greek yogurt or cottage cheese, and enhancing flavors with herbs, spices, or citrus rather than additional salt.
“Being ‘heart-healthy’ or ‘low sodium’ doesn’t mean your meals have to be bland,” noted Schmidt.
The objective isn’t to achieve perfection but to adopt changes that are sustainable over time. “Gradual adjustments are more likely to become lasting habits,” stated Dr. Sean Heffron, a preventive cardiologist at NYU Langone Health in New York.
In addition to these simple swaps, here are some heart-healthy foods to incorporate into your grocery list.
1. Fatty Fish
Fatty fish should be a staple in your diet, according to experts.
“Canned fish makes for a fantastic pantry staple,” said Heffron. “Loaded with omega-3 fatty acids and packed with flavor, they are a quick and heart-healthy choice.”
Convenience is key, noted Schmidt, who highlighted that “canned options like salmon and tuna are incredibly useful.”
2. Beans and Lentils
Experts recommend beans and lentils as affordable and heart-healthy foods that often go unnoticed.
“Beans are a superfood that tends to be overlooked,” explained Schmidt. Even canned varieties are acceptable, particularly if rinsed to limit sodium intake.
Despite its known advantages for heart health, many Americans still fall short on fiber consumption, according to Dr. Jeremy London, a cardiothoracic surgeon in Savannah, Georgia. “Fiber is best sourced from whole, minimally processed foods like beans, lentils, oats, quinoa, fruits, leafy greens, and vegetables,” he told Fox News Digital.
3. Whole Grains
Whole grains are essential for heart health, especially when they replace more heavily processed carbohydrates.
“I urge people to swap out traditional grains for whole grains,” said Schmidt, highlighting bread, rice, pasta, and crackers as easy changes.
She advised consumers to disregard front-of-package marketing and instead look for “whole” listed in the ingredient list.
London emphasized whole grains as crucial fiber sources, naming oats and quinoa as examples that enhance digestion and lipid regulation.
4. Fruits and Vegetables
Experts agree that fruits and vegetables are the cornerstone of a heart-healthy diet.
“If fresh fruits and vegetables are out of season or too costly, frozen alternatives can be just as beneficial,” stated Schmidt.
Heffron advised focusing on seasonal produce. “February is in the heart of winter,” he noted, suggesting fruits like oranges, grapefruit, and pomelos, which are nutrient-dense and low in calories.
He also mentioned cruciferous vegetables such as broccoli and kale for their numerous health benefits.
5. Nuts and Seeds
Nuts consistently receive high praise from experts.
“Healthy fats can be found in foods like nuts, seeds, and avocados,” Schmidt noted, pointing out their contributions to heart health.
Heffron encouraged individuals to use nuts as a snack alternative, suggesting unsalted roasted nuts instead of chips to lower sodium and saturated fat intake.
6. Lean Protein
Rather than completely eliminating animal products, nutritionists recommend opting for leaner, less processed protein sources.
“Shifting grocery selections toward fiber-rich plants and lean proteins like fish, skinless poultry, and lean cuts of meat can substantially enhance diet quality and lower disease risk,” said London.
Heffron shared three straightforward guidelines: minimize consumption of land animals, aim to eat a variety of colorful fruits and vegetables daily, and seek out foods that grandparents would recognize as real food.
Overall, he emphasized the importance of making enduring changes. “A diet should be a lifelong commitment, not merely a temporary endeavor,” he concluded.
