Shop smart for a healthier heart

Fruits and vegetables

Aim for at least 5 servings per day. 1 serving = 1 cup raw leafy greens, 1/2 cup cooked vegetables or fruit or 1 medium piece of fruit.

• Apples  
• Berries (blueberries, raspberries or strawberries)  
• Broccoli  
• Carrots  
• Leafy greens (spinach, kale or romaine lettuce)  
• Oranges  
• Peppers
• Tomatoes  

Whole grains

Choose at least 3 servings per day. 1 serving = 1 slice whole-wheat bread, 1/2 cup cooked rice, oats or pasta.

• Barley
• Brown rice  
• Oats  
• Quinoa  
• Whole wheat bread or wraps 

Lean proteins

Include 2-3 servings per day. 1 serving = 3 ounces cooked meat, poultry, or fish or 1/2 cup beans or lentils.

• Beans and lentils  
• Fish (salmon, tuna or trout)  
• Eggs
• Skinless chicken or turkey  
• Tofu

Healthy fats

Enjoy small amounts daily. 1 serving = 1 tablespoon olive oil, 1/4 avocado or a small handful of nuts/seeds.

• Avocados  
• Nuts (almonds, walnuts or pistachios)  
• Olive oil  
• Seeds (chia, flax or sunflower)

Low-fat dairy

Aim for 2-3 servings per day. 1 serving = 1 cup milk or yogurt, 1.5 ounces cheese.

• Low-fat cheese
• Low-fat yogurt  
• Skim or 1% milk

Smart snacks

Choose healthy snacks 1-2 times per day. Examples: 1/4 cup hummus with veggies, 1 cup air-popped popcorn or 1 piece of fruit.

• Air-popped popcorn  
• Fresh fruit  
• Hummus  
• Veggie sticks