One key to making healthy eating easier is ensuring your pantry is stocked with heart-healthy foods. Before you begin busying pantry staples for heart health, take a moment to clean out your pantry, get rid of any unhealthy options, and take inventory of what you have. This way, you’ll be prepared to restock with nutritious staples that support your heart health and make meal preparation a breeze.
Curious to know my top 10 pantry staples for a heart health? Read on to find out!
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1. Whole Grains
Whole grains like oats, quinoa, and whole wheat pasta are the backbone of a heart-healthy diet. They’re packed with fiber, which helps lower cholesterol naturally
Grocery Shopping Tip
When choosing pantry staples for heart health, you will want to include whole grains. To know if you are choosing whole grains, check the label for “100% whole grain” as the first ingredient, and aim for at least 3 grams of fiber per serving.
- Oats help you start the day with filling, heart-healthy fiber. Add some berries, cinnamon, and nut butter for a truly drool-worthy breakfast.
- Whole grain bread is more filling than white bread and boasts more nutrients. Look for sprouted grain bread when possible.
- Quinoa has the comforting texture of rice while packing some plant based protein and fiber. Make a big batch each week for salads, side dishes, and even breakfast.
- Whole wheat pasta is an energizing base for roasted vegetables, lean proteins, and hearty beans. Try these healthy pasta recipes for inspiration.
Recipes
Top 10 Barley Recipes To Lower Cholesterol
Super Simple Edamame Pasta Sauce
Protein Baked Oats (Without Protein Powder)
2. Nuts and Seeds
Nuts and seeds are full of healthy fats and fiber that can help lower cholesterol and reduce the risk of heart disease. They are an essential part of the Portfolio diet.
Grocery Shopping Tips
Look for unsalted options to avoid extra sodium and stick within the DASH diet.
- Almonds are great pantry staple for heart health. They are great for snacking or adding crunch to salads or a great addition to a heart healthy snack of trail mix.
- Walnuts offer a hearty dose of omega-3 fatty acids. Sprinkle them over oatmeal or yogurt for a heart-healthy boost.
- Flaxseeds, chia seeds and hemp seeds are rich in fiber and can be easily added to smoothies, baked goods, or cereals for an extra nutrient punch.
Recipes
Heart-Healthy Kidney Bean Brownies
Beet And Broccoli Salad (Heart Healthy, Sweet & Salty)
3. Legumes
Beans, lentils, and chickpeas are fantastic plant-based sources of protein and fiber. Adding legumes to your diet can help lower cholesterol while still meeting your protein goals!
Grocery Shopping Tips
Choose cans with the nutrition claims “no-salt-added” or “low-sodium” or be sure to rinse them before use to reduce any excess sodium.
- Black beans are versatile and can be used in soups, salads, or as a base for vegetarian chili.
- Lentils cook quickly and are perfect for hearty soups and stews. They’re also great for adding to salads for extra protein.
- Chickpeas can be roasted for a crunchy snack or mashed into a creamy hummus. They’re also a great addition to curries and salads.
Recipes
Mediterranean Chickpea Quinoa Bowl
4. Canned Fish
Salmon, sardines, and mackerel are rich in omega-3 fatty acids, which are essential for a healthy heart. Keeping canned fish in your pantry means you can whip up a quick, nutritious meal anytime.
Grocery Shopping Tips
Choose canned fish packed in water or olive oil rather than soybean oil, and check for low-sodium options.
- Canned salmon is perfect for making salmon cakes or adding to salads for a protein-packed meal.
- Sardines are small but mighty, offering a concentrated source of omega-3s. Enjoy them on whole grain toast or in salads.
Recipes
A Sardine Omelet That’s Packed With Protein
Fish Cakes Without Potato (Quick & Easy!)
5. Olive Oil
Olive oil is a staple in the Mediterranean diet, which is known for its heart-health benefits. It’s high in monounsaturated fats that can help unclog arteries, lower cholesterol and protect your heart. Be sure to include this essential pantry staple for heart health.
Grocery Shopping Tips
Look for extra virgin olive oil, which is less processed and contains more antioxidants.
- Extra virgin olive oil is less processed and retains more antioxidants. Use it in salad dressings or drizzle it over roasted veggies.
- Infused olive oils can add a burst of flavor to dishes. Try garlic-infused olive oil for sautéing vegetables or lemon-infused oil for drizzling over fish.
Don’t like olive oil? Read more about The Best Substitute For Olive Oil here, and be sure to read is coconut oil good for your heart.
6. Herbs and Spices
Turmeric, garlic, and cinnamon do more than just add flavor to your meals—they also offer heart-healthy benefits, like lowering blood pressure. These herbs and spices can help reduce sodium intake and have anti-inflammatory properties.
Grocery Shopping Tips
Check that your spices are pure and free from added salts or preservatives to keep your meals as heart-healthy as possible.
- Turmeric is known for its anti-inflammatory benefits. Add it to soups, stews, or even smoothies for a golden touch.
- Garlic can help reduce cholesterol levels. Use fresh garlic in sauces, dressings, and marinades to boost both flavor and heart health.
- Cinnamon can help regulate blood sugar levels. Sprinkle it over oatmeal, yogurt, or even in your coffee for a warm, sweet flavor.
Recipes
Chia Banana Bread (With Video)
7. Low-Sodium Broths and Soups
Having low-sodium broths and soups on hand makes it easy to create healthy, heart-friendly meals without the extra salt. Look for options without added sodium or artificial ingredients.
Grocery Shopping Tips
Aim for broths and soups with less than 140 mg of sodium per serving, which is considered low-sodium.
- Low-sodium chicken broth is perfect for making soups, stews, and even cooking grains like quinoa or rice for added flavor.
- Vegetable broth is a versatile base for vegetarian and vegan dishes. Use it in soups, risottos, or to sauté vegetables.
- Low-sodium tomato soup can be a comforting, quick meal. Pair it with a whole grain sandwich for a satisfying lunch.
Recipes
Low Cholesterol Soup – A One Pot Meal You Won’t Want To Miss
8. Canned or Jarred Vegetables
Tomatoes, artichokes, and roasted red peppers are convenient pantry staples that can add a burst of flavor and nutrition to your meals. Just choose options that are low in sodium and not packed in oil.
Grocery Shopping Tips
Check the label for “no salt added” or “low sodium” options, and avoid those with added sugars or oils.
- Canned tomatoes are rich in vitamin C and antioxidants. Use them to make pasta sauces, soups, or stews.
- Jarred artichoke hearts can be added to salads, pasta dishes, or enjoyed as a simple snack.
- Roasted red peppers add a smoky sweetness to sandwiches, salads, or can be blended into sauces.
Recipes
Low Sodium Marinara Sauce (Low Sodium Pasta Sauce)
Tomato Oatmeal Soup That’s Healthy And Delicious
Low Sodium Pizza Sauce (+Video)
9. Vinegars
Apple cider and balsamic vinegars are great alternatives to salt and fat, adding a tangy flavor without the extra calories. Use them in salad dressings, marinades, or as a finishing touch on roasted vegetables.
Grocery Shopping Tips
When buying these pantry staples for heart health, make sure the vinegar contains no added sugars or artificial flavors for the purest taste and health benefits.
- Balsamic vinegar adds depth and sweetness to dishes. Drizzle it over roasted vegetables or use it in salad dressings.
- Apple cider vinegar is often used in marinades or dressings, and may lower blood pressure.
- Red wine vinegar adds a bold flavor to marinades and salad dressings. It’s especially good in Mediterranean-style dishes.
Read more about the health benefits of balsamic vinegar and olive oil here
10. Canned Fruit
Canned fruit can be a sweet and convenient way to add more fruit to your diet, even when fresh options aren’t available. Fruits like peaches, pears, and pineapple are delicious and packed with vitamins and minerals that support heart health.
Grocery Shopping Tips
Choose canned fruit that is packed in water or its own juice, rather than syrup, to avoid unnecessary added sugars.
- Canned peaches make a quick snack or can be used as a topping for yogurt and oatmeal. Choose those packed in 100% juice to avoid added sugars.
- Canned pears are a soft and sweet option that pairs well with cottage cheese or can be added to salads for a touch of sweetness.
- Canned pineapple is great for adding to stir-fries, salads, or even as a topping for grilled chicken. Look for options in water or juice, not syrup.
Do You Agree with These Pantry Staples For Heart Health?
There you have it—ten heart healthy pantry staples that are easy to integrate into your meals. By making these nutritious choices a regular part of your diet, you’re taking a positive step toward a healthier heart and a longer life.
Which pantry staples for heart health is your favorite? Let us know in the comments below!