Pantry essentials
- Dried beans (lentils, split peas, garbanzo beans, 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, fusilli, spiral, elbow macaroni,
and ravioli varieties.)
- Baking potatoes, red potatoes, and sweet potatoes
- Whole grain breads, tortillas, pitas
- Whole grain, trans-fat free crackers (such as Health Valley whole wheat
crackers, Kashi TLC® crackers, Reduced Fat Triscuits®,
Fat-Free Rye Crisp®, or Wasa®)
- Baked, trans-fat-free whole grain tortilla chips
- Brown rice cakes, 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 added 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, 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: 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 members to eat more heart-healthfully. Having
these items on-hand will also make menu and meal preparation a snap.