Shop smart for your heart: choose fresh produce, lean proteins, whole grains, and low-sodium options, and learn to read labels for heart-healthy groceries.

How can you choose a healthy diet to decrease your risk of future heart problems? By making good choices while grocery shopping, you can choose nutritious foods and move forward with changes in your diet that positively support your overall health. So how do you choose heart-healthy items while grocery shopping?

First, prepare before shopping. Plan meals for the week with heart-healthy items — when you know what you want to cook, shopping is easier and less stressful at the store. Start with heart-healthy recipes and take a look at what ingredients you may need. Make a shopping list: create a full list of the heart-healthy foods you need for the week. This helps you avoid buying random items, or whatever sounds good, rather than heart-healthy foods. And read labels: check the nutrition facts that list ingredients, serving sizes, and the nutrients contained in each food product.

Second, plan your route when going through the store. Focus on fresh and healthy foods, which are found around the outer part of the grocery store. In the fresh produce section, stock up on fruits and vegetables, which have vitamins, minerals, and fiber. In the meat and seafood section, choose lean sources of protein such as skinless poultry and fish to reduce saturated fats. In the dairy section, look for low-fat or fat-free milk, yogurt, and cheese to lessen cholesterol and saturated fat intake. For heart-healthy choices in the aisles: choose whole grains — whole-grain bread, pasta, brown rice, and oats over refined grains, as whole grains are high in fiber and lower in added sugars. For canned goods, select low-sodium or low-salt options such as beans, soups, and vegetables. And for nuts and seeds, include unsalted options for a healthy source of fats and protein.

Understanding food labels is key to selecting heart-healthy groceries. For sodium, choose products labeled "reduced sodium" or "low sodium." For saturated and trans fats, look for products labeled "low saturated fat" or "no trans fat." For added sugars, choose items with little or no added sugars, and avoid items with sugar listed as one of the first few ingredients on the nutrition label.

For smart snacking, choose heart-healthy snacks for when hunger strikes between meals. Fresh fruits: select a variety of fruits in many colors to always have on hand. Non-fat Greek yogurt: choose unsweetened options and add fresh fruit for flavor. Raw nuts and seeds: choose a small handful or quarter cup, as these snacks are higher in calories. And whole-grain crackers or rice cakes: eat them with low-sodium hummus or natural nut butter for added flavor.

By following these tips while grocery shopping, you can eat heart-healthy foods and reduce your risk of future heart problems. Remember, by choosing nutritious foods, you are on your way to improving your heart health one step at a time. Thank you for watching "Heart-Healthy Grocery Shopping." If you have any general nutrition questions, please chat with your care manager in the Movn app.

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