Looking for a heart-healthy eating plan that's nutritious, delicious and affordable? A Mediterranean-style diet checks all those boxes.
Focused on mainly nutrient-dense, plant-based and minimally processed foods, a Mediterranean-style diet emphasizes:
• A wide variety of fruits and vegetables.
• Whole grains instead of refined carbohydrates like white flour or white rice.
• Beans, legumes and nuts.
• Low-fat or fat-free dairy products.
• Lean meats, like turkey, chicken and 95% lean beef.
• Fish, such as salmon, tuna and trout, that are high in omega-3 fatty acids.
• Healthier fats, like olive oil, instead of tropical oils like coconut and palm.
• Foods that are low in sodium with no added sugars.
A Mediterranean-style eating pattern like this can reduce your risk of heart disease, stroke and diabetes. It can also lower your blood pressure and cholesterol levels, promote weight loss, and improve brain health. Plus, avoiding highly processed foods saves you money.
Your healthy, tasty grocery list
Starting a new habit, such as a new way of eating, may feel overwhelming. But it doesn't have to be a chore. Start with some basic updates to your grocery list.
In the produce section
Pick up a variety of vegetables. Try leafy greens, like spinach, kale or cabbage; broccoli; string beans; carrots; and more. Fresh, frozen and canned options are all great.
Heart-healthy pro tip: Check the labels on canned vegetables to make sure you're getting low- or no-sodium versions.
Add some fruit to your cart. Whether fresh, frozen, dried or canned (in water or 100% juice, not syrup), load up on fruits like apples, bananas, oranges, pears, grapes and prunes.
Heart-healthy pro tip: Avocados are fruit (weird, right?), and they count as a healthy fat too. Try them as a topper for savory dishes.
In the bread aisle
Choose whole-grain cereal, bread, pasta, crackers and tortillas. Also include whole-grain food staples like plain oatmeal, brown rice, bulgur wheat and barley.
Heart-healthy pro tip: Adults need about 25 to 35 grams of fiber every day. To boost your intake, compare food labels on whole-grain items, like breads and cereals, and pick the option with more fiber.
In the meat section
Dish up fish, especially salmon, tuna and trout.
Opt for protein-rich, lean meats, such as skinless chicken and turkey or 95% lean ground beef, instead of fatty cuts of meat.
Heart-healthy pro tip: Steer clear of processed meats, since they're often loaded with sodium and saturated fats. Choose fresh or frozen meats instead.
In the dairy section
Check out protein sources like eggs and low-fat or nonfat milk, yogurt and cheese.
Heart-healthy pro tip: Instead of using butter, grab some olive oil and get cooking! Olive oil is a healthier fat, and studies suggest it may even help the body remove excess cholesterol.
Here, there and everywhere
As you shop, keep an eye out for these other heart-healthy food choices:
• Nuts, seeds and soy products (tofu). You can even pick up unsalted nut or seed butters. They're great for snacking or adding to recipes.
• Beans and legumes like chickpeas, lentils and kidney beans. (Choose dried or low-sodium, canned options.)
Sources: Academy of Nutrition and Dietetics; American Heart Association; National Heart, Lung, and Blood Institute; U.S. Department of Agriculture