Grocery Tips for A Stronger Heart

Every February, American Heart Month is observed to help raise awareness of heart disease, which is the leading cause of death in the United States. One way to help prevent heart disease is to start in the grocery shopping cart.

But, did you know in the United States, nearly 70% of products sold by large food companies are considered “unhealthy.” This can make grocery shopping a hassle to navigate as shoppers try to figure out wheat truly supports their health.

While food systems and marketing play a major role in shaping what is available and affordable, individuals are still asked to make daily food choices within those systems. Americans deserve access to nutritious, affordable foods that support a strong and healthy heart.

Until that access is the norm for everyone, small shifts in shopping habits can be one way to work toward heart supportive choices within the options available. That starts with what goes into your grocery cart.

New Cart, New Habits

You can begin by evaluating the habits you tend to have when buying groceries.

Are you shopping hungry?

Shopping on an empty stomach can lead to impulsive choices and filling the cart with snacks instead of prioritizing heart healthy foods.

Are you buying the same products out of habit?

It’s easy to stick with familiar foods without checking the label. Recipes and formulas can change over time, meaning a food you once chose for health may now contain more added sugar, sodium or saturated fat than you realize.

Are you relying on front-of-package claims or appearances?

Words like “organic,” “protein,” or “whole grain,” or packaging that looks “healthy,” can be misleading. Without looking at the nutrition facts label and ingredient list, foods that seem like better choices may actually contain high amounts of added sugars or artificial sweeteners.

Are you shopping without a list?

Creating a list before entering the store can help reduce impulsive spending and support more intentional food choices.

Evaluating these habits can help reduce unnecessary spending and make room for heart healthy foods in your cart.

Front-of-Packaging Labels

Let’s be honest, many of us don’t have time to read every nutrition facts label. However, front-of-package claims can be deceiving, and we often default to familiar brands.

That go-to snack in your cart? It may not be the same as last year. Without checking the nutrition label, changes in ingredients, added sugars and sodium can go unnoticed.

The Food & Drug Administration proposed a rule in early 2025 to make front-of-package nutrition labels clearer and more accessible. This proposal would provide interpretive nutrition information to help identify nutrients of concern such as sodium, added sugars, and saturated fats as high, medium, or low. While it has not yet been finalized, this change aims to make healthier choices easier for consumers.

What to Fill Your Cart With

Whole foods are a foundational part of heart healthy eating.

Recommendations include:

• Fresh fruits and vegetables

• Quality protein sources such as lean meats, fish, and poultry

• Whole grains like oatmeal, brown rice, millet, and corn

• Dairy such as milk, cheese, and yogurt

• Legumes including lentils, beans, and peas

While focusing on these foods, aim to limit added sugars and saturated fats found in low–nutrient density foods like desserts, sodas, and chips.

From Cart to Heart

A simple trip to the grocery store can help protect your heart when you shop with purpose. Support is available to help you make food choices that fit your lifestyle.

At Feeding the Root Nutrition, our team of Registered Dietitians provides personalized, evidence-based nutrition support with a focus on cardiovascular health and diabetes. We honor cultural food traditions while offering practical strategies to manage blood pressure, cholesterol, and blood sugar, so you can enjoy food that nourishes both body and soul.

Connect with us to learn more about our insurance-based services and how we can support your health journey.