Healthy Choices to make when grocery shopping

Use this blood-pressure-friendly grocery list to make shopping a breeze. The list is based on the principles of the DASH diet (Dietary Approaches to Stop Hypertension), a proven hypertension-controlling approach to food that emphasizes fruits, veggies, and whole grains but also incorporates nuts, seeds, healthy fats, low-fat dairy, and lean protein sources.

Healthy Choices to make when grocery shopping
Whole Grains

Opt for products that are 100% whole wheat or whole grain, contain at least 3 grams of fiber per serving, and are "low sodium."
whole-wheat, rye, or multigrain bread and crackers
unprocessed or lightly processed oatmeal, such as steel-cut oats
brown rice
whole-wheat pasta
air-popped popcorn
whole-grain breakfast cereal
Vegetables

Choose fresh or frozen when you can; opt for canned only if it's "low sodium."

asparagus
broccoli
carrots
green beans
kale
onions artichokes
brussels sprouts
cauliflower
peas
leeks
potatoes bell peppers
cabbage
collards
pumpkin
mushrooms
spinach sprouts
squash

Fruit

Choose fresh or frozen when you can; make dried or canned your second choice.
strawberries
apples
dates
mangoes
peaches
persimmons
blueberries
nectarines
kiwifruit pears
figs
grapes
melons
pineapples
raisins
cranberries
citrus
plums bananas
cherries
oranges
tangerines
prunes
raspberries
blackberries
tomatoes
apricots

Supplement meals with these items:
Good choices of Dairy

skim or low-fat (1%) milk
low-fat, low-sodium, natural cheeses, such as mozzarella or cheddar
nonfat or low-fat yogurt or frozen yogurt

** Organic Milk is great and free of harmful growth Hormones and pesticides laden grains fed to cows.
Lean Meats, Poultry, or Fish

low-mercury fish, such as salmon, herring, sardines, trout, and pollack
skinless cuts of white-meat chicken or turkey
lean, trimmed, unprocessed cuts of red meat (use sparingly)
Eggs **Organic eggs are more healthier and free of Growth Hormones and pesticide laden "feed" fed to chicken.
Nuts, Seeds, and Legumes

unsalted peanuts, walnuts, almonds, hazelnuts
nut butters (peanut butter, almond butter)
sesame seeds, pumpkin seeds, flaxseed
lentils
garbanzos
black beans
Fats and Oils

vegetable oils, such as olive, canola, or safflower oil
trans-fat-free margarine
fat-free cooking sprays
Use these flavors to add interest:
Seasonings

fresh herbs, such as rosemary, basil, mint, dill, and chives
salt-free spices, such as lemon pepper, dried onion, and garlic powder
malt, cider, or red wine vinegar
lemon, lime, or orange juice or zest