Stocking a heart-healthy kitchen
Heart-healthy foods are essential for a heart-healthy diet.
If you want to eat a heart-healthy diet but are not sure what foods you should buy, follow this heart-healthy kitchen essentials guide. From fruit and vegetables to wholegrain goodness, learn what foods to keep on hand.
Fill your fridge with seasonal fruits such as berries, oranges, apples, pears and grapes, and vegetables such as peppers, broccoli, kale, cauliflower, tomatoes, dark leafy greens, celery, aubergines, courgettes and squash.
Dairy and dairy alternatives
- Skimmed or semi-skimmed milk
- Soya milk
- Low-fat buttermilk
- Reduced-fat hard cheeses such as lower fat Cheddar
- Soya-based cheeses
- Reduced fat or light cream cheese
- Cottage cheese - plain, or flavoured with pineapple or chives
- Low-fat yoghurt (includes fruited, vanilla or natural)
- Soya-based yoghurts
- Reduced fat or half fat soured cream.
- Skinless chicken or turkey breasts
- Skinless, white breast meat minced chicken or turkey
- Lean pork, trimmed of fat
- Lean minced beef (with a low fat content)
- Fish: salmon, mackerel, trout, herring, tuna and tilapia - fresh or frozen. Canned fish in tomato sauce or olive oil
- Tempeh (a whole soya bean product).
- Frozen vegetables: peas, cauliflower, green beans, sweetcorn, mixed vegetables
- Frozen fruits without added sugar (for example, frozen strawberries, raspberries, blackberries or blueberries)
- Frozen soya beans (edamame)
- ‘Healthier option’ fat and calorie controlled ready meals
- Lower fat oven chips.
Fats, cooking oils
- Assorted cooking oils (olive, rapeseed, walnut, grapeseed, groundnut and sesame)
- Low-fat cooking sprays
- Trans-free margarine
- Reduced-fat or low-fat salad dressings.
Herbs, seasonings and spices
Here are some delicious seasonings to take the place of salt:
- Bay Leaves
- Black pepper
- Caraway seeds
- Chilli powder
- Chinese five-spice
- Curry powder
- Garlic powder
- Ground Italian seasoning
- Mixed spice
- Onion powder
- Red pepper flakes
- Assorted salt-free seasonings.
- Assorted raw nuts and seeds (almonds, walnuts, sunflower seeds, sesame seeds)
- Dried fruits - best in small portion packs to limit overeating
- Wholegrain breads, tortillas, pitta breads
- Lower fat or baked potato crisps
- Brown rice cakes, popcorn cakes
- Popping corn to make your own popcorn.
- Assorted vinegars: Rice, red wine, balsamic, apple cider, raspberry. These make delicious salad dressings.
- Reduced-salt ketchup
- Assorted mustards: Wholegrain, honey, Dijon, English, American
- Reduced-salt soya sauce
- Reduced-fat mayonnaise and salad creams
- Beans, grains, sauces
- Reduced salt mixed herb and spice blends.
- Pasta sauces in jars (check label to choose lower salt versions)
- Assorted tinned pulses such as lentils, kidney beans , chickpea, pinto and black beans (choose low-salt versions)
- Dried beans (lentils, split peas, chickpeas, black beans, soup mix)
- Rolled or Scottish oats
- Oat bran
- Wholegrain cereals (Note: Choose cereals that contain 3g or more of dietary fibre and fewer than 8g of sugar per serving.)
- Brown rice, wild rice and brown basmati rice
- Grains such as wheat berries, couscous, polenta, millet, bulgar or quinoa
- Wholemeal, spelt or kamut pastas
- Wheat germ
- Wholemeal flour and whole-wheat pastry flour
- Soya flour
- Tinned diced tomatoes and whole tomatoes
- Tomato purée
- Low-fat or fat-free pasta sauce
- Reduced-salt chicken, beef and vegetable stock cubes
- Tinned vegetable soups - choose lower salt versions.
Dietitian reviewed by Catherine Collins RD