Hi everyone, my name is Ashley Johnson, and I am a dietetic intern here at the Marion, Illinois VA. In this episode I am going to be talking to you today on tips you can do at the grocery store, and in your kitchen, that supports your heart! Going to the grocery store can feel overwhelming, especially when you have diet restrictions that influence what foods to buy. Hopefully today’s podcast will help shed some light on these topics.

Let’s unpack this subject and start at the beginning. Before going grocery shopping there are a few things you should do to prepare. One is make a grocery list- be sure to look over your pantry and fridge to check your inventory then add the things that you know you will need. Once the list is made, make sure you only buy those items! You’ll end up saving money, spending less time at the store and prevent aimlessly wandering up and down each aisle, where your chances of grabbing unnecessary and unhealthy foods are increased.

Another important tip before going grocery shopping, is to not go hungry! Going to the grocery store hungry without a list is a recipe for disaster! Going to the grocery store hungry with a list can still cause you to make less healthy choices and buy way more than you need. You will likely end up buying too much food and spending more than you actually need. On top of that, the food usually purchased is typically not healthy. I had a veteran with a sweet tooth that would always stock up on ding dongs when he went to Wal-Mart, but admitted he would go grocery shopping after work, before he had dinner. Once he started packing a snack to eat before grocery shopping, he was able to have more control over his sweet tooth and would avoid going down the cupcake isle.

Okay, those important tips are executed before going grocery shopping, now we will dive into how to grocery shop for heart health. One rule of thumb is to try to do most of your shopping on the perimeter of the grocery store . Think about why that’s important. What is typically found on the perimeter of grocery stores? Fresh produce, dairy, fish and lean meats, all whole food items. Now think about what is found in the center aisles of the store- packaged and processed foods that are often higher in sodium and added sugars. Shopping the perimeter rather than the aisles is an effective way to build the core of a healthy, nutritious diet.

Now that we have the skills for smarter shopping, we can talk about some tips for healthier choices that support your heart. The first tip I love to talk about is, eating the rainbow! What this means is, when it comes to fruit and vegetables it is important to include a wide and colorful variety. Phytochemicals are naturally occurring plant chemicals that are responsible for the color, smell and taste of each plant. Each plant-food also contains vitamins, minerals and other nutrients that work to improve our health. Because each phytochemical provides different health benefits, eating the rainbow can maximize our health by getting in a variety of colorful fruits and vegetables. This can be easily done by eating a variety of colorful plant foods each day, or simply put - EATING THE RAINBOW! I know this may seem overwhelming, so what I like to do is pick 1 new fruit and vegetable a week and work my way through the colors. Once I get more comfortable incorporating these different fruits and veggies into my daily recipes, it’s easier to build a colorful diet over time.

Next is to choose whole grain and high fiber foods. You can find whole-grain versions of rice, bread, cereal, flour and pasta at most grocery stores. The Dietary Guidelines for Americans recommends that at least half of all the grains you eat should be whole grains. Whole grains are linked to lowering your risk of heart disease, diabetes, certain cancers, and other health problems. One study, published in the American Heart Association’s journal Circulation, reported that eating at least three servings of whole grains (48 grams) every day was associated with a 20% lower risk of death from all causes and a 25% lower risk of dying from cardiovascular disease.

Whole grains and fiber go hand in hand- when you’re purchasing a product that is whole grain that means it also has fiber in it. Fiber is key in a heart healthy diet due to its ability to naturally lower cholesterol, stabilize blood sugar and aid in weight loss by keeping you full longer. Most American’s do not get the recommended 25 g for women and 38 g for men. If you feel your diet is lacking fiber, try adding more whole grains, nuts and seeds, and fruits and vegetables. One of the Veterans I work with was having difficulties staying full and controlling his appetite. Once we looked into his diet, we realized he was lacking fiber from whole grains and also from fruits and veggies. The Veteran made a comment that he always has a sweet tooth in the afternoon so we came up with a yogurt parfait- it had plain Greek yogurt, whatever fresh fruit he was feeling that week and then we topped it with chia seeds and drizzle of honey. We added two different sources of fiber just in that one snack alone! Once we slowly started adding in foods with higher fiber content, the veteran reported noticing snacking less and feeling full longer!

Another important tip to remember is limiting your added sugar. But what is added sugar? Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. Naturally occurring sugars such as those in fruit or milk are not added sugars. Added sugars have many different names. Examples include brown sugar, cane juice, corn syrup, dextrose, fructose, fruit nectars, glucose, high-fructose corn syrup, honey, lactose, malt syrup, maltose, maple syrup, molasses, raw sugar, and sucrose. Food labels now have the added sugar section under the carbohydrate section. According to the Dietary Guidelines for Americans, people older than 2 years should keep sugars to less than 10% of their total daily calories. For example, if an adult consumes 2,000 calories a day, no more than 200 calories should come from added sugars. A little back story for you, my grandma was a health nut, she always had some sort of health advice to give us grandkids- one that I am so grateful for her sharing with me was how bad soda was for you. She told us just by cutting out soda she lost over 10lbs! I was only 11 at the time and I had no idea my 3-5 sodas a day was the reason I was holding extra weight. Just like her, after I stopped drinking soda I lost about 5-6 pounds. I am still so thankful for that easy tip I learned as a child and 20 years later- still no soda!

Next on our list of what to buy for heart health is high quality meat. High quality meaning, turkey, chicken, white fish, grass fed beef, and wild game. High quality meat should be bought at least 90% of the time. Meats that are processed should be limited to 10% of the time, which includes deli meats, hot dogs, sausage and bacon.

Many times, if you have a heart condition or have recently been hospitalized, they will put you on a sodium restriction. Doctor’s often advise you to keep your sodium intake less than 2,000mg/day. The largest amount of sodium comes from processed, packaged and restaurant foods. Pay attention to food labels because they tell how much sodium is in food products. For example: foods with 140 mg or less sodium per serving are considered low in sodium. Sodium levels of the same type of food can vary widely. Compare the Nutrition Facts labels and select the products with the lowest amount of sodium per serving.

Excessive sodium intake is a concern for 9 out of 10 Americans, with the average American consuming around 3, 400 mg. Having less sodium in your diet may help you lower or avoid high blood pressure, which is a major risk factor for heart disease and stroke.

Now that we have covered how to choose heart healthy foods at the grocery store, it’s time to talk about how to plan for eating healthy while dining out.
Dining out has become a way of life in our culture. While it can be a pleasant social event, you also need to keep your health in mind. Meals eaten out are often loaded with extra calories, fat, and sodium. Here are some tips to help you get ready for dining out:

• Plan for the day. When you know you will be dining out, make an
extra effort to eat less during the day. Save some of your calorie, fat,
and sodium budget so you can enjoy your restaurant meal.

• Choose your restaurant wisely. Look for restaurants that have a
wide variety of foods that can fit into your meal plan. Avoid “all you
can eat” restaurants because portions can be hard to control.

• Look up nutrition information. Check online or at the restaurant to
see if the restaurant you're dining at has the nutrition information
posted. This will allow you to make more heart healthy options.

• Plan the meal. Think of the whole meal instead of each course
separately. For instance, you can skip the appetizer if you know you
want a salad.

• Look for the healthy selections. Many restaurants identify menu
items that are lower in calories, fat, and sodium. Choose these meals,
but remember you still need to watch your portions. Don’t be afraid to ask your server for more insight if the menu does not highlight these menu options.

• Special order your meal the way you want it. Most restaurants
will change the way a menu item is prepared if you ask. Speak to your
server and ask for foods to be cooked without salt or extra fat, such as oil or butter. You can also request to have dressings, sauces, and gravy on the side. Substitute an order of French fries with a small green salad and low calorie dressing or a fresh fruit cup, if available. As a former server, I can attest it is very common to modify your meals, so don’t feel bad if you do!

• Watch your portion sizes. Restaurant servings are larger than
a standard meal. Share your meal with another person or pack half of your meal in a to-go box before you begin eating. This will help you to avoid eating more than you should.

I hope next time you go to the grocery store you’ll remember these helpful tips and next time you go out to eat you’ll be able to order with confidence knowing you’re making your meal work for your heart instead of against it! Please remember to reach out to your local VA Dietitian for individualized guidance in reaching your health goals. Please subscribe to this podcast like and leave a review. Thank you for listening to Fresh Focus.