A well-stocked kitchen is essential for a healthy heart. But you don’t have to go out and buy expensive gadgets and gourmet food to enjoy a heart-healthy diet. The best way to prepare a hassle-free meal is to make sure you have a refrigerator and pantry stocked with simple, healthy staple foods. This way, even on a busy weekday evening, you can cook up a delicious, but good-looking meal, and make a quick and easy dinner.
In the cupboards and pantry
Proteins. Look for sources of protein to make up a whole starter or salad out of: think canned or dried beans, like kidney, pinto, black, or garbanzo (choose low or reduced sodium if you have high blood pressure); Canned or bagged tuna, salmon and chicken, unsalted nuts and seeds, and nut butters such as almonds or peanuts.
Canned vegetables. These are a great option for simple side dishes, and you can always add them to soups or sauces for extra heart-healthy fiber. Have a variety of tomatoes ready for almost any dish: diced canned tomatoes with reduced sodium, whole tomatoes, tomato sauce, and tomato paste.
Full grain. Buy whole grains instead of refined grains. Whole grains are high in fiber, which has been shown to lower blood cholesterol. It also lowers your risk of heart disease, stroke, obesity, and type 2 diabetes. Think brown rice, oats, couscous, bulgur and quinoa, as well as whole wheat pasta, bread and tortillas and of course whole wheat flour for baking.
Edible oils. Use this in place of butter or margarine for cooking. The healthiest are all non-tropical vegetable oils such as olive, canola, corn, safflower, soy or sunflower oil. Stay away from coconut oil: it may be trendy, but it’s high in saturated fat.
Broths. Fat-free and low-sodium chicken, vegetable and beef broths for making soups.
Herbs, spices and spices. These are a healthier alternative to salt. It’s a good idea to have a variety on hand. Some top choices are:
- Basil for pasta sauces and stir-fries
- Curry powder to add to brown rice, quinoa or eggs
- Cumin for Mexican dishes or fish
- Rosemary for roasted meat such as chicken, pork, lamb or salmon or for vegetables such as butternut squash
- Smoked paprika to add to egg dishes, seasoning mixes for meat or tofu, fruit salsas and tomato sauce
- Thyme for bean dishes or fried vegetables
- Cinnamon for whole grain muffins, waffles, pancakes or bread
Oatmeal and cold whole grains. Stick to those that have at least 5 grams of fiber and less than 8 grams of sugar per serving.
Snacks. Shop for whole grain crackers and tortilla chips, brown rice cakes, whole grain pretzels, and plain popcorn.
Different vinegars. Think of rice, red wine, apple cider or raspberry. These are ideal for mixing with a vegetable oil for a salad dressing.
Dried fruit. Look for raisins, cranberries, dates, figs, berries, bananas, mangoes, papayas, apples, and apricots.
On the counter
The American Heart Association recommends four servings of fruits and five servings of vegetables per day, so your kitchen should have plenty of options. But it is also important to store them correctly so that they stay fresh for as long as possible. Here is where they are placed:
In the pantry or in the basement
Onions, garlic, pumpkin, sweet potatoes, potatoes, and sweet potatoes.
On your countertop
Unrefrigerated fruits and vegetables. These include bananas, citrus fruits, tomatoes, and stone fruits such as avocado, apricots, and nectarines. Keep them away from sunlight, heat and moisture. Keep bananas separate, as they give off ethylene gas, which can ripen and rot other products faster.
In the refrigerator
Keep most of the other fruits and vegetables here in plastic bags with holes in them. Keep fruits and vegetables separate from each other in different containers.
Find your fresh sources of protein here, including:
- Skinless, boneless chicken or turkey breast and tender
- Skinless chicken or turkey meat, white breast meat
- pork tenderloin
- Lean ground beef such as ground round or ground roast beef
- Oily fish like salmon, mackerel, and tuna
- tofu
- Low-fat or fat-free dairy products such as milk, yogurt, and cheese
- Egg substitutes and egg whites
- Soft margarine made from unhardened vegetable oil
In the freezer
- Frozen Vegetables and Fruits: Choose from a wide variety – the more colors the better. Buy these with no added sauces, sauces, sugary syrups, or salt.
- Frozen Soybeans (Edamam)
- Frozen meatless burgers, ground beef, patties or links
- Low-fat and low-sodium frozen entrees (These are heavily processed, so use them only in a pinch.)
- Whole grain bread, tortillas and pitas
- Fish, skinless chicken breasts, and lean meat
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