Do you know how to make heart-healthy selections from the grocery store? Heart-healthy eating focuses on eating more fruits, vegetables, and whole grains – plus incorporating leaner cuts of red meat and low-fat dairy products to decrease the intake of fat and cholesterol. Making a few simple changes in your diet can help improve your heart health today and lower your chances of developing heart problems later in life. Listed below are some common foods that may be found in your pantry, and heart-healthy alternatives.

Whole Grains

Whole grain foods contain essential vitamins and minerals and give your body the carbohydrate fuel it needs for energy. In addition, whole grains contain more of the dietary fiber and protective components that have a positive impact on overall health. These benefits are generally not found in refined grain products like white bread and white flour.

Avoid:	Choose:
Doughnuts and muffins	Oatmeal
Pasta and white bread	Whole-wheat pasta and bread
White rice	Brown rice
White flour	Whole-wheat flour
Cakes and pies	High-fiber cereals, preferably with 5 or more grams of fiber per serving
High-fat snack crackers and cookies, which may contain trans-fatty acids	Popcorn

Fruits and Vegetables

Fruits and vegetables are low in calories and supply vitamins, minerals, and dietary fiber. They also contain phytochemicals, which are antioxidants that help protect cells from oxidation. Fruits and vegetables can also help fill you up with few calories because they contain large amounts of water and little fat. Nutritious and filling foods may help you better manage your caloric intake.

Avoid:	Choose:
Doughnuts and muffins	Oatmeal
Pasta and white bread	Whole-wheat pasta and bread
White rice	Brown rice
White flour	Whole-wheat flour
Cakes and pies	High-fiber cereals, preferably with 5 or more grams of fiber per serving
High-fat snack crackers and cookies, which may contain trans-fatty acids	Popcorn

Protein

Most dairy products, meats, and eggs are all good sources of protein. Many of these products are also high in total fat, saturated fat, and cholesterol, however.

Avoid:	Choose:
Full-fat milk and other dairy products	Skim or low-fat (1%) milk
Egg yolks	Fat-free or low-fat dairy products, such as cheese and yogurt
Fatty red meats and dark poultry meat	Egg whites or egg substitutes
High-fat cold cuts (salami, loaves, etc.), hot dogs, and sausages	Skinless, white meat poultry
Bacon	Lean Fish
Organ meats, such as liver

Fats and Oils

Fats and oils should be consumed in moderation. When you do use fats, select oils high in monounsaturated and polyunsaturated fats, such as olive oil or canola oil.

Avoid:	Choose:
Butter	Olive oil
Lard	Canola oil
Partially hydrogenated margarine or shortening	Soft margarine with 0 trans-fat made from liquid oil instead of solid fats
Coconut, palm and kernel oils