Shopping wisely makes for a happy, healthy heart Published Sept. 26, 2014 Operation Live Well TINKER AIR FORCE BASE - Okla. -- It is well known that foods laden with fats, sugar and sodium can increase your risk of heart disease. Yet identifying food items that are good for your cardiovascular health can be challenging. By keeping the following tips in mind next time you shop at the commissary or grocery store, you will be an educated consumer, and your heart will thank you. Vegetables and Fruits Vegetables and fruits are rich in vitamins, minerals and dietary fiber, while containing few calories. Produce helps prevent heart disease, and the more you eat of it, the less you'll be tempted to fill up on unhealthy snacks. Save money by buying fruits and vegetables frozen or when they are in season. Heart healthy vegetables include: · Carrots · Beans (kidney, pinto, garbanzo or navy) · Tomatoes · Broccoli · Sweet potato · Green peas · Spinach and other leafy greens · Corn · Cauliflower · Cabbage · Brussels sprouts Heart healthy fruits include: · Apples · Oranges · Pears · Bananas · Peaches · Berries · Grapefruit Grains and Nuts Certain grains and nuts are a great source of fiber and other nutrients. They also play a role in regulating your blood pressure. Make sure to buy whole grain versions of bread, rice and pasta. Nuts such as almonds and walnuts (unsalted) are a good source of Omega-3 fatty acids and vitamin E, which help reduce your risk of heart disease by lowering your blood pressure and boosting your immunity. Meats, Fish and Milk While eating too much meat -- particularly of the red variety --can be unhealthy, consuming select types in moderation is fine. Make sure to choose lean cuts of meat such as chicken and turkey. Avoid red meat that is heavy in fat, and make sure to eat it in small portions, no more than about twice a week. Serve it with a side of vegetables (cooked or a salad). Consider adding more fish to your diet. The American Heart Association recommends eating fish at least twice a week due to its abundance of Omega-3. Recommended types of fish include salmon, herring, lake trout and albacore tuna. When shopping for milk, go for the fat-free or low-fat option. The same goes for yogurts and cheeses; select low- or no-fat varieties and eat them in moderation. Fats and Oils Trans fat, saturated fat and cholesterol-heavy ingredients and foods may taste good, but they wreak havoc on your heart and health. Examples include butter, margarine, lard, fried foods, high-fat dairy, baked goods, sweets and high-fat meats. Limit your usage and intake of these items, and replace them with lean proteins and low-fat foods. If you want a snack, enjoy some almonds or sprinkle blueberries on some low-fat yogurt. When cooking, use extra virgin olive oil or canola oil, which contain "good fats", and try baking, roasting, steaming or grilling your meal instead of frying it. Additional information: For more information on selecting foods that are good for your cardiovascular health, visit the following sites: · Eat Healthy Your Way: Shop the Commissaries www.eathealthyyourway.net · Choose My Plate www.choosemyplate.gov · American Heart Association www.heart.org · National Heart, Lung, and Blood Institute's "Keep the Beat" Deliciously Healthy Eating http://healthyeating.nhlbi.nih.gov · Operation Live Well http://health.mil/livewell