Keep your pantry stocked with these foods for heart healthy options that pack a flavorful punch.
We all experience those days when we’re just too busy or too tired to cook a wholesome meal. Don’t stress, we have you covered with this list of quick, easy-to-prepare pantry and freezer staples that will minimize prep time and help you quickly create a balanced, heart healthy meal full of vegetables, whole grains, lean proteins, healthy fats, beans, and legumes.
Proteins: Aim to make heart-healthy protein 1/4 of your meal
Choose lean proteins that are low in saturated fat. Frozen options are great for convenience, but can contain a lot of sodium! Look for options that are <500mg sodium and <5g saturated fat with few added ingredients. Avoid fried foods and those with added creamy sauces and gravies. Seasonings, herbs, and spices make great flavor additions.
Try these staples:
Frozen fish burgers, such as salmon, tuna, mahi-mahi
Pre-cooked, frozen grilled chicken
Pre-cooked, hard-boiled eggs
Frozen edamame
Frozen fish fillets/shrimp
Frozen chicken/turkey burgers
Frozen veggie burgers
Canned tuna/salmon/chicken
Canned fish, such as sardines/mackerel
Vegetables: Fill 1/2 your plate with vegetables
Frozen and canned vegetables sometimes get a bad rap, but they are in fact still nutritious. Theoretically, frozen vegetables may even be more nutritious than fresh as they are harvested at peak ripeness and flash frozen to preserve their nutrients, rather than sitting on a truck for a few days and then in the store before they even make it to your kitchen. In any case, if the ease of frozen/canned vegetables will help you eat more of them, then we’re fans! As with frozen proteins, avoid those with added creamy sauces and gravies.
Try these staples:
Frozen vegetables, such as bell peppers, spinach, brussels sprouts, broccoli, etc.
Frozen riced cauliflower and other ‘riced’ vegetables
Frozen steamer vegetable bags
Canned ‘No Salt Added’ vegetables, such as green beans and tomatoes
Starchy vegetables, beans, legumes, and/or whole grains: Fill 1/4 your plate with whole grains or starchy vegetables
When buying whole grain crackers, look for a whole grain (not ‘enriched’) as the first ingredient in the ingredients list. Watch out for added sodium in seasoned varieties (look for sodium <500 mg). Par-boiled, quick cook options (such as Minute Rice) are just as nutritious and save time.
Try these staples:
Frozen pre-cooked brown rice, quinoa, or other whole grain
Quick cook old-fashioned or steel cut oats
Frozen/canned peas, corn, carrots
Farro, barley, brown rice, quinoa, etc.
Whole grain crackers
Winter squash
Potato
Sweet Potato
Canned/dried beans
Quick-cook brown rice, quinoa, whole grain blends
Round out the meal with healthy fat: Aim for about 1-2 tbsp per meal
Fats high in unsaturated fats like poly- or monounsaturated fat are great for your heart. They also add good flavor, texture, and can help keep you feeling satisfied. Replace saturated fats with unsaturated fats, not refined carbohydrates or sugar.
Try these staples:
Olive oil
Salad dressing
Unsalted, or lightly salted, nut/seed butter like peanut butter or sunflower seed butter
Unsalted nuts, such as almonds and walnuts
Seeds, such as pumpkin and sunflower seeds