Skip to main content


Easy Shopping Tips for a Healthy Heart



Easy Shopping Tips for a Healthy Heart
Follow these quick tips to get heart-healthier today!


How’s your heart-health know-how? It’s easier than you may think to improve the health of your heart and small steps can add up to big results. Good nutrition is one of the most important things you can do for your heart. And it all starts at the grocery store!


Heart-healthy shopping tips

Supermarkets are very good at influencing food purchases beyond what you came for—and not all of them are healthy choices. Sometimes it helps to have some shopping tricks in your back pocket:

• Don’t shop when you’re hungry. This is a tried-and-true way to overbuy at the grocery store, as well as to choose high-fat and high-calorie items. Give yourself a healthy head start before you embark on your grocery shopping trip: eat something (preferably a meal) before you leave.

• Fresh is best. For good heart health, it’s important to eat plenty of fruits and vegetables. Head to the produce aisle for the healthiest shopping: fresh produce has the most fiber and nutrients, which can be diminished during processing. If you can’t buy fresh, choose frozen. And if you need to purchase canned produce, choose items canned in water without added sugar or salt. 

• Avoid fat and artificial flavors. When it comes to dairy products, choose reduced-fat or fat-free items. Dairy contains saturated fat, which can be unhealthy for your heart.

• Choose whole-grain versions. Whole grains are higher in heart-healthy fiber than processed grains. Many bread, pasta and cereal products are available in whole-grain versions.

• Bake your own treats. Packaged and store-made baked goods often contain more fat (especially trans fat), sugar and preservatives than home-baked items. You can give your heart a break when you bake at home, where you can monitor your additives. For heart-healthy substitutions from the American Heart Association, click here.

• Try fish. Research shows the unsaturated fats found in fish may be good for your heart. Try fish in place of poultry or meat once or twice per week.

• Celebrate Meatless Monday. Legumes and tofu are high in fiber and low in fat. As a result, Meatless Monday has become a national trend for good health. Research vegetarian recipes online and choose a few you’d like to try.

• Look for the American Heart Association label. You can find this on food packaging or next to menu items at some restaurants. This label lets you know the food is a heart-healthy choice.


Help employees get healthier with Healthy Merits

As Meritain Health’s homegrown wellness program, Healthy Merits can be built to include all the components your employees need for good heart health. To learn more, contact your Meritain Health representative.