Written by: Kirby Stanton, RDN, LDN Food City Registered Dietitian

When making lifestyle changes to promote heart health aim to start with smart shopping and healthy cooking techniques. Swapping in healthier alternatives for common ingredients can make family favorites more nutritious, yet still delicious.

Heart smart swaps focus on increasing nutrients beneficial to heart health like fiber, antioxidants, and poly- and monounsaturated fatty acids, while limiting amounts of saturated fats, trans fats, sodium, and added sugar to reduce heart related risk. 

To jumpstart your day swap sugary cereals with fiber rich rolled oats or steel cut oats. Shop choices with no added sugar and focus on nutritious toppings like walnuts, ground flaxseed, mixed berries, or sliced fruit. Try mixing in powder cinnamon, nutmeg, or pumpkin spice blend to punch up flavor without adding sugar. 

Shop heart smart breakfast picks:

• Food Club - Chopped Walnuts

• Full Circle Market - Steel Cut Oats

• Food Club - Unsweetened Cherry Berry Blend

• Bob's Red Mill - Flaxseed Meal

When it comes to between meal snacking sub salty snacks like chips and pretzels for lower sodium and higher fiber choices. Try swapping for hummus with chopped veggies, low fat cheese with whole grain cracker, or low fat – low sugar yogurt with fresh fruit. Other great choices are unsalted nuts or air popped popcorn with salt free seasoning. 

Shop craveable snacks: 

• Lantana - Roasted Garlic Hummus 

• Mary's Gone Crackers

• ShortCuts – Vegetable Snack Cup 

• Food Club - Raw Almonds

Think “swap it, don’t stop it” when it comes to canned and frozen picks.  Having convenient and budget friendly options on hand can make it easier to make more meals at home.  A common misconception is that canned or frozen fruits and vegetables are less nutritious, but simply practicing some smart shopping habits can help you stock up on “better for you” favorites.  Shop options that are no-salt-added or low-sodium versions of canned vegetables and beans. For frozen and canned fruit choices shop options in 100% juice or no added sugar. 

Shop “better for your” pantry builders:

• Full Circle Market - Low Sodium Great Northern Beans

• Pomi – Tomato Sauce 

• Food Club – Salt Free Table Seasoning Blend 

• Birds Eye - Whole Grain Rice with Broccoli & Carrots

For more heart smart picks shop Food City Pick Well program and look for Heart Healthy, Low Sodium, and Dietitian’s Pick health tags. Learn More about Pick Well.