Mediterranean-Heart Healthy Shopping List

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Stock your fridge and pantry full of these to create a Heart-Healthy Nutrition Diet Plan

Organic Fruits & Vegetables

  • Apples
  • Apricots
  • Beets
  • Carrots
  • Cherries
  • Dates
  • Figs

  • Grapefruit
  • Lemons
  • Peaches
  • Pears
  • Plums
  • Rhubarb
  • Beans
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Chard
  • Eggplant
  • Garlic
  • Kale
  • Lentils
  • Lettuces
  • Mixed Field Greens
  • Onions
  • Parsnips

Add Some flare and Flavor with Herbs!

  • Alfalfa Sprouts
  • Basil
  • Cinnamon
  • Garlic
  • Ginger
  • Hawthorn
  • Oregano
  • Parsley
  • Rosemary
  • Sage
  • Thyme
  • Turmeric
  • Whole Black Peppercorns

Put the meal together with whole grains, protein, and toss in a few nuts or seeds for crunch

  • Organic whole grain pita bread/ Nan
  • Couscous
  • Organic Vegetable-based pastas
  • Oatmeal
  • Sunflower seeds, pumpkin seeds, flaxseed
  • Almonds, Hazelnuts, Walnuts
  • Organic grass-fed Chicken – Eggs – Beef – Salmon- Halibut
  • Organic grass-fed cheeses, yogurt, and Whole milk
  • Red-wine vinegar/ apple cider vinegar
  • Olive / Avocado Oil

Take off the list:

  • Processed foods that contain white flour and sugar: Breads, cereals, pastas, pastries, cookies, etc.
  • Foods that contain hydrogenated or partially hydrogenated oils.
  • Canned vegetables and processed fruit juices.
  • Fast food, especially fried foods.
  • Processed High-fat cheeses and cheese substitutes
  • Foods which say No Fat or Sugar Free
  • Foods that are made or contain words you cannot pronounce

Supplements are also very important. Talk with your medical provider on which ones would best benefit you. A simple blood test can be done to determine what you may be lacking.

  • Coenzyme Q10
  • Vitamin E
  • B Vitamins
  • Vitamin C
  • Fish Oil
  • Evening Primrose Oil
  • Calcium
  • Magnesium
  • Potassium
  • L-Carnitine
  • Folic Acid
  • Chromium
  • Hawthorne berry
  • Milk thistle seed
  • D-Ribose

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