See how a dietitian stocks her pantry for heart-healthy meals in no time

 You don’t have to be a world-class chef to make yourself a good heart-healthy meal. You just need to have the right food on hand.

Cecelia Jacobson, RD, a registered dietitian at PeaceHealth in Springfield, Oregon, shares some professional secrets that will help you keep your pantry stocked so you can have heart-healthy meals in no time. 

“Keeping a variety of healthy foods in your pantry sets you up for success,” she says. “It’s easier to resist the temptation to swing by the drive-through or get takeout if you have supplies at home to make a satisfying meal in a few minutes.”

Heart healthy foods

As you build up your pantry, plan to pick foods you like that also have high nutritional value. 

And while heart-healthy doesn’t mean bland or tasteless, it does mean it’s best to look for foods that are: 

• Low in sodium. Getting too much salt (or sodium) in what you eat can raise your blood pressure. High blood pressure is a risk factor for many conditions including heart disease. In general, it’s best to limit daily sodium to 1,500 milligrams, according to the American Heart Association.
• Low in saturated fat. Saturated fats are solid at room temperature. They can raise your cholesterol level, which increases your risk of stroke or heart disease. The AHA recommends getting no more than 6% of total daily calories from saturated fat.
• Low in added sugar. Excess added sugar contributes to weight gain. It’s also linked to a higher risk of heart disease, diabetes, cancer and dementia among other conditions. Women should eat fewer than 6 teaspoons (25 grams) of added sugar per day. Men should aim for fewer than 9 teaspoons (36 grams). Review this handout for tips on reducing added sugar in your diet.
• High in fiber. Fiber helps you manage your weight, feel full and stay “regular.” Experts recommend adults get at least 25-30 grams of fiber from food every day. Use this fiber worksheet to find easy ways to boost your intake.

Read more about the link between nutrition and heart health.

Shelf-stable basics

You have a lot of choices when it comes to heart-healthy foods. And many are available in packages that keep for weeks or months in your cupboard without the need to refrigerate. 

When you’re shopping, you can look for labels that show a food meets the AHA’s "Heart Check Food Certification Program" guidelines. 

Here are several handy foods you can mix and match to create a variety of tasty heart-healthy dishes:

• Proteins
  • Fish and seafood (low sodium) – tin cans, pull-tab tins, jars, pouches.
  • Chicken (low sodium) – tin cans, jars, pouches.
  • Beans and legumes such as lentils (low sodium) – tin cans, pouches, dried good packages. (If you use canned beans, try rinsing them to reduce the sodium.)
  • Peanut butter (low added sugar and low sodium) – jars, pouches.
  • Nuts and seeds (low sodium) – bags or jars of whole nuts, seeds or nut butters.
  • Milk – powdered, cartons (after a carton is opened, it will need refrigeration).
  • Eggs or egg substitutes (low sodium) – dehydrated powder. (Read the recommendation on eggs from the Harvard School of Public Health.)
• Fats
  • Olive oil – bottles, sprays.
  • Plant oils (avocado, etc.) – bottles, sprays.
  • Nut oils – bottles.
• Carbohydrates
  • Veggies (low sodium) – tin cans, jars, dried or dehydrated, bulk. (You can rinse canned veggies to reduce sodium.) Some fresh veggies such as potatoes, onion, squash and even cabbage can last for a time without refrigeration.
  • Fruits (low added sugar) – tin cans, jars, pouches, dried or dehydrated, bulk. (You can rinse canned fruits to decrease the amount of sugar.) Some fresh fruits such as apples and oranges can last several days on the counter.
  • Quinoa, millet, rice and other grains –  dry packages, boxes, pouches, bulk. (Flavored packages tend to be higher in sodium so it’s best to choose unflavored.)
  • Pasta -- dry packages, boxes, bulk.
• Other
  • Ready-to-eat soups or entrees (low sodium) – tin cans, cartons, dried or dehydrated.
  • Broths (low sodium) – tin cans, cartons, dried cubes or powders.
  • Sauces (low sodium, low added sugar, low fat) – jars, bottles, dried envelopes, pouches.
  • Spices and herbs – jars, bags or bulk.
  • Milled grains for baking (wheat or gluten-free flour, cornmeal, almond flour) -- bags, boxes or bulk.
  • Baking powder and baking soda -- boxes, cans or bulk.

If you have access to a refrigerator and/or freezer, you may want to take advantage of buying fresh or frozen veggies, fruits, grains and meat. Fresh or frozen foods can be helpful as long as you can use them up before they go bad.

General shopping and storage tips

• Read labels closely. Avoid food high in sodium or that has ingredients you don’t know.
• Consider organic for certain foods. See the Dirty Dozen list or Clean 15.
• Skip ultra-high-processed foods. These usually come in a box or bag. They are often high in sodium, fats, added sugars, dyes and other ingredients that make them less healthy.
• Shop the bulk section to save money on favorites or to try small amounts of new foods.
• Avoid overbuying if your household is small.
• Add a “pantry check” to your monthly calendar as a reminder to
  • See what supplies might be running low.
  • Use up goods that will soon expire.
• Set up a system to help keep your pantry organized. You might:
  • Consider a “first in, first out” method to keep your supplies fresh.
  • Use clear jars or containers for dry goods so you can see at a glance how much you have.
  • Apply labels that clearly mark what it is, how to use it and when it expires.
  • Sort by categories that work for you (e.g., ingredients you often use together).
  • Keep most-used items close to the front or on the shelf easiest to reach.

“You can take baby steps toward healthier eating,” says Jacobson. “One of the best ways is to have good ingredients ready to grab out of your cupboard. The more you do it, the easier it gets and the better you might feel.”