Starts with having the right -healthy foods in your kitchen. They help and keep your in check. If you aren't sure which foods to buy, print this list to take to the supermarket.
Fresh : Loaded with, minerals, and other, fruits and veggies also have fiber, which lowers and improves . Pull them out first when you want something to eat. Remember, you need 5 cups of a day.
- Bell peppers
- Dark leafy greens
Dairy and Dairy Alternatives: Dairy is a great source of calcium. Just skip the cream, and choose low-fat or nonfat options.
- Buttermilk, low-fat or nonfat
- Cheese, nonfat or reduced-fat
- Cottage cheese or ricotta cheese, nonfat or 1%
- Cream cheese, nonfat or light
- Creamers, nonfat
- Milk, skim or 1%
- Sour cream, nonfat
- Yogurt, nonfat or 1%
Soy milk, almond milk, and other non-dairy products may also be options. Check to see if they're fortified with and other . When shopping for these drinks, choose the unsweetened products to avoid added sugar.
Meat, Poultry, Fish, and Meat Substitutes: The American Association suggests two servings of fish a week. Eat more heart-healthy tofu and other soy protein, too. Limit fatty cuts of meat.
- Beef, lean cuts and lean ground round or sirloin
- Chicken or turkey and tenders, skinless, boneless
- Chicken or turkey, ground
- Fish, high in omega-3s, such as herring, mackerel, salmon, trout, tuna
- Pork tenderloin, trimmed of fat
Frozen Foods: When your favorite fruits and veggies are out of season, choose frozen ones for nutritious desserts, side dishes, and snacks.
- Fruits without added sugar (for example, frozen blueberries, raspberries, and strawberries)
- Soybeans (edamame)
- Vegetables and vegetable blends without added sauce, gravy, or sodium
Beans, Grains, Soups, and Sauces: Beans and whole grains offer fiber to help lower your .
- Beans, canned, reduced-sodium: assorted cans of beans such as black, garbanzo, , navy, and pinto
- Beans, dried: Choose your favorite beans.
- Broth, reduced-sodium chicken, beef, or vegetable
- Cereals, whole-grain (Note: Choose cereals that have 5 or more grams of and fewer than 8 grams of sugar per serving.)
- Pasta, whole wheat, spelt, or kamut (Note: These whole-grain pastas come in bowtie, fettuccini, lasagna, spaghetti, fusilli, spiral, elbow macaroni, and ravioli varieties.)
- Rice: brown, wild, and brown basmati
- Soups, low-sodium, and 98% fat-free cream of mushroom
- Soy flour
- Tomato paste
- Tomatoes, whole or diced, reduced-sodium