FORT WAYNE, Ind. (WANE) - A big part of being heart healthy starts in the grocery store bybuying the right kinds of foods.
"There are so many products in a grocery store so it is a littleoverwhelming, but once you clue into what you are looking for, itbecomes easier. You learn what product your family likes and youcan stick with that," Lutheran Hospital Outpatient DietitianBeverly Moellering said.
To learn what to clue in on, NewsChannel 15 went shopping withMoellering and Kris Foate. Moellering evaluated Foate's choices andrecommended some better options.
"About 50 to 70 percent of her basket was already heart healthy.I just had a couple of other things you can do in addition,"Moellering.
The first tips were to use a list and stick to the outside ofthe grocery store.
"Establish that list before getting to the store so you don'tshop by sight," Moellering said. "The perimeter will have more ofyour wholesome foods."
Their first stop was in the produce section, where a lot offoods have heart-healthy fiber.
"Soluable fiber is like a little sponge going through yoursystem trying to soak up your extra bad cholesterol," Moelleringsaid.
It's not only the spice of life, variety is also the key tobuying produce.
"I learned to make sure you have a colorful basket; it'shealthier," Foate said.
In addition to fruits and vegetables, Mollering and Foate alsotalked about adding nuts into a healthy diet.
"Walnuts and almonds are a good source of protein and walnutshave a lot of Omega-3, which is good for protecting the heart,"Moellering said.
Bread is also a good source of fiber. Each slice should have 2-3grams to be heart healthy.
When buying cereal it's also important to look at the fiber.Mollering said around 6 grams per serving is good. She also advisedto watch out for a lot of added sugar.
Some argue shopping for healthier items can be more expensive,but Moellering said there are ways to save money and still get theheart-healthy food.
"Produce that is in season is a little cheaper, you can buy inbulk, like a bag of apples. In the winter you can buy frozen fruitsand vegetables with no added sugar or salt. Beans and lentils are avery inexpensive protein," Moellering said.
Not only are beans less expensive than meat, they are healthier.In general, it's better to buy more plant-based foods instead ofanimal-based foods, but when buying meat, there are ways to buyhealthier options.
"You will have cholesterol and that bad saturated fat [becauseit's from an animal] so eat smaller portions and watch for loin,round, sirloin, skinless, boneless." Moellering said.
Instead of ground beef, ground turkey breast and frozen soycrumbles are healthier options for the heart. The crumbles are usedjust as ground beef would be used.
Choosing the reduced-fat or fat-free cheeses is also an easychange for heart health.
"You can also buy the sharper cheeses so it's stronger and youdon't have to use as much in your item," Moellering said.
One weakness for Foate was sour cream. Moellering suggestedbuying the reduced-fat or using fat-free plain yogurt instead.
"I said, 'ok' and snuck the sour cream in my basket," Foatelaughed.
But, Foate admitted over time change isn't so bad.
"Like with most things, if you start changing it will taste asgood as what you've been used to," she said.
Foate also changed her pasta to whole wheat.
"I'll mix it in with the regular and cover it with sauce so youcan't even tell," she said.
Eventually, she won't use white pasta at all. But, it'simportant to read labels when buying the sauce and watch out fortoo much sodium.
"The easy rule for sodium is 5 percent or lower is low in sodiumand 20 percent or higher is too high in sodium," Moelleringsaid.
Now Foate said she will start using a shopping list to preventimpulse buying and will change what's on her list.
"I am going to try to utilize more plant-based items [instead ofanimal-based items]," Foate said.
Click on the stories on the left side of the page in the sidebar"Heart Healthy Extras" to watch bonus videos of Moelleringexplaining how to shop for different foods.
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