Stock a Heart-Healthy Kitchen
Do you want to eat a heart-healthy diet, but aren't sure what staples you should keep in your home? With the help of this heart-healthy kitchen essentials guide, you can start stocking up on nutritious foods to help you reduce your risk of heart disease.
Fresh fruits and vegetables:
Fresh seasonal fruits including berries, oranges, apples, pears, bananas, mangoes and grapes
Dried fruits such as raisins, dried cranberries, dates and dried apricots
Fresh seasonal vegetables including yellow, green and red bell peppers, cucumbers, broccoli, kale, escarole, cauliflower, tomatoes, dark leafy greens, celery, eggplant, zucchini, yellow squash, acorn squash, spaghetti squash and many others
Dairy and dairy alternatives:
Skim or 1% milk
Soymilk (plain, unsweetened, vanilla or chocolate)
Low-fat or non-fat buttermilk
Non-fat half and half or non-fat creamers
Non-fat or reduced-fat cheese (bricks, slices or shredded)
Soy-based cheeses (bricks, slices, or shredded)
Non-fat or light cream cheese
Non-fat or 1% fat cottage cheese or ricotta cheese
Non-fat or 1% fat yogurt (includes fruited, vanilla or plain)
Soy-based yogurts
Non-fat sour cream
Egg substitutes or egg whites
Skim or 1% milk
Soymilk (plain, unsweetened, vanilla or chocolate)
Low-fat or non-fat buttermilk
Non-fat half and half or non-fat creamers
Non-fat or reduced-fat cheese (bricks, slices or shredded)
Soy-based cheeses (bricks, slices, or shredded)
Non-fat or light cream cheese
Non-fat or 1% fat cottage cheese or ricotta cheese
Non-fat or 1% fat yogurt (includes fruited, vanilla or plain)
Soy-based yogurts
Non-fat sour cream
Egg substitutes or egg whites
Fats and cooking oils:
Assorted raw nuts and seeds (almonds, walnuts, peanuts, sunflower seeds or sesame seeds)
Whole or ground flaxseeds
Assorted cooking oils (olive, canola, walnut, grapeseed, peanut and sesame)
Non-fat cooking sprays (e.g. Spectrum Naturals, PAM)
Baking fat replacements (e.g. pureed prunes, applesauce or Smucker's Healthy Bake)
Non-hydrogenated shortening (e.g. Spectrum Naturals)
Trans-free liquid or tub margarine (e.g. Take Control, Benecol, Fleishmann's Light or Smart Balance)
Reduced fat or non-fat salad dressings
Assorted raw nuts and seeds (almonds, walnuts, peanuts, sunflower seeds or sesame seeds)
Whole or ground flaxseeds
Assorted cooking oils (olive, canola, walnut, grapeseed, peanut and sesame)
Non-fat cooking sprays (e.g. Spectrum Naturals, PAM)
Baking fat replacements (e.g. pureed prunes, applesauce or Smucker's Healthy Bake)
Non-hydrogenated shortening (e.g. Spectrum Naturals)
Trans-free liquid or tub margarine (e.g. Take Control, Benecol, Fleishmann's Light or Smart Balance)
Reduced fat or non-fat salad dressings
Herbs, seasonings and spices:
Leave the salt container on the countertop. Here are some fabulous seasonings that everyone should stock in their kitchens:
Allspice, basil, bay leaves, black pepper, caraway seeds, cayenne and chili powder
Chinese five-spice, cinnamon, cloves, coriander, cumin and curry powder
Dill, garlic powder, ground ginger, Italian seasoning, marjoram and mint
Nutmeg, onion powder, oregano, paprika and parsley
Red pepper flakes, rosemary and reduced-sodium soy sauce
Assorted sodium-free Mrs. Dash seasonings
Leave the salt container on the countertop. Here are some fabulous seasonings that everyone should stock in their kitchens:
Allspice, basil, bay leaves, black pepper, caraway seeds, cayenne and chili powder
Chinese five-spice, cinnamon, cloves, coriander, cumin and curry powder
Dill, garlic powder, ground ginger, Italian seasoning, marjoram and mint
Nutmeg, onion powder, oregano, paprika and parsley
Red pepper flakes, rosemary and reduced-sodium soy sauce
Assorted sodium-free Mrs. Dash seasonings
Sweeteners:
Splenda, Equal, Nutra Sweet, Sugar Twin and/or Brown Sugar Twin (sugar substitutes)
Sugar-free or "light" maple syrups
Honey
Brown rice syrup for a sweetening alternative to use when baking
Splenda, Equal, Nutra Sweet, Sugar Twin and/or Brown Sugar Twin (sugar substitutes)
Sugar-free or "light" maple syrups
Honey
Brown rice syrup for a sweetening alternative to use when baking
Pantry essentials:
Dried beans (lentils, split peas, garbanzo beans and black beans)
Assorted canned beans such as lentils, kidney, garbanzo, pinto and black beans (Note: Choose low- or reduced-sodium if you have high blood pressure)
Reduced-sodium soups with beans (e.g. Health Valley)
Vegetarian chili beans (e.g. Westbrae Naturals or Health Valley)
Vegetarian or non-fat refried beans
Rolled, steel cut or Irish oats
Oat bran
Whole-grain cold cereals (Note: Choose cereals that contain 5 or more grams of dietary fiber and fewer than 8 grams of sugar per serving)
Barley
Brown rice, wild rice and/or brown basmati rice
Grains such as wheat berries, couscous, polenta, millet, bulgur or quinoa (pronounced keen-wa)
Whole wheat, spelt or kamut pastas (Note: These whole grain pastas come in bowtie, fettuccini, lasagna, spaghetti, fusili, spiral, elbow macaroni and ravioli varieties)
Baking potatoes, red potatoes, and sweet potatoes
Whole grain breads, tortillas and pitas
Whole grain, trans-fat free crackers (such as Health Valley whole wheat crackers, Kashi TLC crackers, Reduced Fat Triscuits, Fat-Free Rye Crisp and Wasa)
Baked, trans-fat-free tortilla chips
Brown rice cakes and popcorn cakes
Whole grain pretzels (such as Snyder's oat bran or honey wheat)
Plain popcorn or light (98% fat free) microwave popcorn
Wheat germ
Whole-wheat flour and whole-wheat pastry flour
Soy flour
Cornmeal
Reduced-sodium canned diced tomatoes, whole tomatoes and tomato sauce
Tomato paste
Low-fat or fat-free pasta sauce
Reduced-sodium soups
Reduced sodium chicken, beef and vegetable broths
98% fat-free cream of mushroom or chicken soups (e.g. Campbell's Healthy Request)
Assorted vinegars: rice, red wine, balsamic, apple cider or raspberry
Dried beans (lentils, split peas, garbanzo beans and black beans)
Assorted canned beans such as lentils, kidney, garbanzo, pinto and black beans (Note: Choose low- or reduced-sodium if you have high blood pressure)
Reduced-sodium soups with beans (e.g. Health Valley)
Vegetarian chili beans (e.g. Westbrae Naturals or Health Valley)
Vegetarian or non-fat refried beans
Rolled, steel cut or Irish oats
Oat bran
Whole-grain cold cereals (Note: Choose cereals that contain 5 or more grams of dietary fiber and fewer than 8 grams of sugar per serving)
Barley
Brown rice, wild rice and/or brown basmati rice
Grains such as wheat berries, couscous, polenta, millet, bulgur or quinoa (pronounced keen-wa)
Whole wheat, spelt or kamut pastas (Note: These whole grain pastas come in bowtie, fettuccini, lasagna, spaghetti, fusili, spiral, elbow macaroni and ravioli varieties)
Baking potatoes, red potatoes, and sweet potatoes
Whole grain breads, tortillas and pitas
Whole grain, trans-fat free crackers (such as Health Valley whole wheat crackers, Kashi TLC crackers, Reduced Fat Triscuits, Fat-Free Rye Crisp and Wasa)
Baked, trans-fat-free tortilla chips
Brown rice cakes and popcorn cakes
Whole grain pretzels (such as Snyder's oat bran or honey wheat)
Plain popcorn or light (98% fat free) microwave popcorn
Wheat germ
Whole-wheat flour and whole-wheat pastry flour
Soy flour
Cornmeal
Reduced-sodium canned diced tomatoes, whole tomatoes and tomato sauce
Tomato paste
Low-fat or fat-free pasta sauce
Reduced-sodium soups
Reduced sodium chicken, beef and vegetable broths
98% fat-free cream of mushroom or chicken soups (e.g. Campbell's Healthy Request)
Assorted vinegars: rice, red wine, balsamic, apple cider or raspberry
Frozen foods:
Frozen vegetables and vegetable blends without added sauces, gravies and sodium
Frozen fruits without added sugar (e.g. frozen blueberries, strawberries or raspberries)
Frozen soybeans (edamame)
Frozen meatless burgers, ground meat, sausage patties or links (e.g. Boca, Yves, Morningstar Farms or Gardenburger)
Reduced fat and sodium frozen entrees like Lean Cuisine, Smart Ones or Healthy Choice (Note: These products should be used sparingly)
Reduced-fat and sodium vegetarian chili, burritos and entrees (These include Amy's Organic and Health Valley)
Whole grain breads, tortillas, and pitas
Frozen vegetables and vegetable blends without added sauces, gravies and sodium
Frozen fruits without added sugar (e.g. frozen blueberries, strawberries or raspberries)
Frozen soybeans (edamame)
Frozen meatless burgers, ground meat, sausage patties or links (e.g. Boca, Yves, Morningstar Farms or Gardenburger)
Reduced fat and sodium frozen entrees like Lean Cuisine, Smart Ones or Healthy Choice (Note: These products should be used sparingly)
Reduced-fat and sodium vegetarian chili, burritos and entrees (These include Amy's Organic and Health Valley)
Whole grain breads, tortillas, and pitas
Condiments:
Reduced-sodium ketchup
Assorted mustards: whole grain, honey, Dijon and yellow
Reduced-sodium soy sauce
Reduced-fat or non-fat mayonnaise
Barbecue sauce
Meat, poultry, fish and meat substitutes:
Skinless, boneless chicken or turkey breasts and tenders
Skinless, white breast meat ground chicken or turkey
Pork tenderloin, trimmed of fat
Lean ground beef such as ground round or ground sirloin (Note: When buying beef, look for words like "round" or "loin" and choose lean cuts — the less marbling, the lower the fat content)
Assorted fish, especially salmon, mackerel, tilapia, trout, herring and tuna
Tofu — silken, firm or extra firm
Tempeh
Seitan
Stocking your cupboard with these heart-healthy items will encourage you and your family to eat better. Having these items on hand will also make menu and meal preparation a snap!
© Copyright 1995-2006 The Cleveland Clinic Foundation. All rights reserved.
The Lavanga GroupPower Tools for Highly Talented Professionals!112 East Pennsylvania Blvd.Feasterville, PA 19053Phone 215-364-1112Fax 215-364-3231web http://www.drlavanga.com/
Reduced-sodium ketchup
Assorted mustards: whole grain, honey, Dijon and yellow
Reduced-sodium soy sauce
Reduced-fat or non-fat mayonnaise
Barbecue sauce
Meat, poultry, fish and meat substitutes:
Skinless, boneless chicken or turkey breasts and tenders
Skinless, white breast meat ground chicken or turkey
Pork tenderloin, trimmed of fat
Lean ground beef such as ground round or ground sirloin (Note: When buying beef, look for words like "round" or "loin" and choose lean cuts — the less marbling, the lower the fat content)
Assorted fish, especially salmon, mackerel, tilapia, trout, herring and tuna
Tofu — silken, firm or extra firm
Tempeh
Seitan
Stocking your cupboard with these heart-healthy items will encourage you and your family to eat better. Having these items on hand will also make menu and meal preparation a snap!
© Copyright 1995-2006 The Cleveland Clinic Foundation. All rights reserved.
The Lavanga GroupPower Tools for Highly Talented Professionals!112 East Pennsylvania Blvd.Feasterville, PA 19053Phone 215-364-1112Fax 215-364-3231web http://www.drlavanga.com/
