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Cardiac Cookbook |
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Tips for Grocery Shopping
Look for the American Heart Association Label on foods.
Choose beef, pork, and poultry labeled as being at least 90% lean. Stock up when these items are on sale and freeze them for later use.
Beef
Choose leaner cuts of red meat like sirloin and round. Make sure to trim away visible fat before cooking. This can reduce overall fat content by 50%.
|
3 ounce Portion (cooked) |
Total Fat |
Saturated Fat |
|
Beef Bottom Round |
5.8 |
2.0 |
|
Beef Top Sirloin |
5.3 |
2.0 |
|
Beef Top Round |
4.2 |
1.4 |
|
Beef Eye Round |
3.4 |
1.3 |
Pork
Choose leaner cuts of pork like loin/sirloin
|
3 ounce Portion (cooked) |
Total Fat |
Saturated Fat |
|
Boneless Sirloin Roast |
7.0 |
2.5 |
|
Boneless Loin Roast |
6.1 |
2.2 |
|
Boneless Sirloin Chop |
5.7 |
1.9 |
|
Tenderloin |
4.1 |
1.5 |
Poultry
Remove the skin from poultry before or after cooking.
Choose white meat. Dark meat is higher in fat.
Avoid poultry that has been injected with high fat flavorings
|
3 ounce Portion (cooked) |
Total Fat |
Saturated Fat |
|
Chicken Thigh |
5.7 |
1.6 |
|
Skinless Chicken Breast |
2.6 |
0.7 |
|
Chicken Drumstick |
2.5 |
0.7 |
Fish
Seafood and fish are typically lower in fat and saturated fat than beef and pork. Several varieties of fish like salmon, mackerel, albacore tuna, and lake trout contain Omega-3 fatty acids which can help lower triglyceride levels and the risk for a heart attack. The American Heart Association recommends consuming fish at least twice per week (6 ounces per week.)
|
3 ounce Portion (cooked) |
Total Fat |
Saturated Fat |
|
Fish Mackerel |
8.6 |
2.4 |
|
Fish Salmon (pink) |
3.8 |
1.3 |
|
Fish Cod |
0.7 |
0.1 |
Other Tips
- Check out the "health food" and produce sections of the grocery store to find foods that are low in saturated fat and sodium and are high in fiber.
- Before going to the supermarket, take the time to make a list.
In addition to saving time and money, a list will help prevent "impulse buys" that may be high in fat, sugar, and salt.
- Dont go grocery shopping when hungry. A growling stomach may lead to unwise food purchases.
Margarine
Choose a margarine spread that is free of trans fat and hydrogenated oils.
Margarine spreads containing more than 60% oil can be used in any recipe that calls for butter or margarine. Low-fat or light vegetable oil spreads containing less than 49% oil should be used only for spreading, topping and adding flavor to foods. The are not designed for baking or frying.
Stock up on foods that contain at least 3 grams of fiber per serving like:
- Whole grain breads
- Whole grain cereals
- Oatmeal
- Barley
- Beans, split peas, lentils
- Sweet potatoes
- Broccoli
- Brussels sprouts
- Carrots
- Apricots, figs, prunes
- Ground flax seeds
- Sunflower seeds.
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