Mediterranean-Heart Healthy Shopping List

Mediterranean Heart Healthy shopping list

Stock your fridge and Pantry full of these to create a Heart Healthy Nutrition Diet Plan.

  • Organic fruits: Apples, Apricots, Beets, Carrots, Cherries, Dates, Figs, Grapefruit Lemons, Peaches, Pears, Plum & Rhubarb.
  • Organic Vegetables: Beans, Broccoli, Brussel Sprouts, Cabbage, Chard, Eggplant, Garlic, Kale, Lentils, Lettuces, Mixed field greens, Onions, Parsnips, Peppers, Red onion, Shallots, Spinach, Sweet Potatoes & Tomatoes.
  • Herbs: Alfalfa sprouts, Basil, Cinnamon, Garlic, Ginger, Hawthorn, Oregano, Parsley, Rosemary, Sage, Thyme, Turmeric, Whole black peppercorns.
  • 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

Helpful Heart Supplements (Check with your health provider):

  • Coenzyme Q10
  • Vitamin E
  • B Vitamins
  • Vitamin C
  • Fish Oil
  • Evening Primrose Oil
  • Calcium
  • Milk thistle seed (to help the liver process fats and cholesterol)
  • Magnesium
  • Potassium
  • L-Carnitine
  • D-Ribose
  • Folic Acid
  • Chromium
  • Hawthorn berry (to strengthen the heart and circulatory system)

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


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