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Dear
Cardiac Rehabilitation Participant,
 Welcome to the Shopping List for a Healthy Heart! This handout has been prepared
by Registered Dietitians (RD) to help you make healthy food choices.
The foods in the lists are both lower in fat and sodium, which are both part
of a Heart Healthy Diet. Some of the foods have added sugar so if you have Diabetes,
please ensure you read the nutrition labels.
You can use this resource when making your shopping list, while you are at
the grocery store, or while planning your next meal.
The products listed in the handout can all be found in local grocery stores
in Thunder Bay.
We hope you find this resource useful in helping you make good food choices.
Grain Products
Breads & Bagels, Cereals, Granola Bars & Breakfast Bars,
Pasta & Rice, Crackers & Other
Fruit and Vegetables
Fruits, Other Fruit Sources, Vegetables
Milk & Milk Products
Milk, Soy Beverages, Other, Cheese, Yogourt
Meat & Meat Alternatives
Poultry, Pork, Beef, Eggs, Canned Fish, Meat Alternatives, Frozen Meats
Fats & Oils
Non-Hydrogenated Margarines, Salad Dressings, Cooking Oils, Peanut Butter, Mayonnaise
Other Foods
Puddings, Jams, Jellies, Syrups & Sauces, Cookies, Snack Foods, Ice Cream
Treats, Frozen Food Items,
Salsa, Pasta Sauce, Canned Soup
Canada’s Food Guide recommends 5-12 servings of Grain Products per day.
These portions can add up easily so be sure to watch your portion sizes!
One serving is:
one slice of toast, ½ a bagel, ¾ cup dry cereal or
½ cup cooked hot cereal, pasta or rice.
Breads & Bagels
Dempster’s Stone Ground, Multigrain or Flaxseed Bread
Dempster’s Signature Whole Wheat Bread
City Bread - Rye
Nature’s Blend Honey Wheatberry Bread
Nature’s Blend Flax Bagel
Bowress Flax Bread
Bowress Wholegrain Rye
D’Italiano 100% Whole Wheat Bread
Kellogg’s All Bran Loaf
President Choice Organics 12 Grain Bread
Kellogg’s Raisin Bran Loaf
Country Harvest 12 Grain or Whole Wheat soy Bread
D’Italiano Crustini Buns – Rosemary
Five Star Dark Rye, Light Rye, or Caraway Rye Bread
Holsum 100% Whole Wheat Bread
Winnipeg Rye Bread
Country Harvest Bagels
Gourmet Baker Crumpets
Kub Bakery Rye Bread
Safeway Bakery Whole Wheat Bread
Nature’s Bakery Pumpernickel Rye, or Multigrain Rye
Dempster’s Bagels
McGavin’s Whole Wheat Bread
Organic Grains Healthy Sprouted Grain Bread
Bennett’s Dark Rye Bread
Cereals
Oatmeal Crisp
Post Select Banana Nut Crunch
Post Select Blueberry Almond Crunch
Post Bran Flakes
Kellogg’s All Bran, or All Bran Buds
Kellogg’s Special K with Fibre
Kellogg’s Just Right
Kellogg’s Raisin Bran
Kellogg’s Banana Crunch Corn Flakes
Weetabix
Quaker Muffets
Post Shredded Wheat
Post Spoon Size Shredded Wheat
Regular or Multigrain Cheerios
Shreddies
Crispix
President’s Choice Toasted O’s
President’s Choice Organics Wheat Squares
Fibre One
Presidents Choice TGTBT Fibre First
Kellogg’s Mini Wheats
Vector Cereal
Life Oat Bran Cereal
Vive Cereal
Quaker Oat Squares
Red River Cereal
Quaker Oatmeal (all varieties)
Oat Bran
Cream of Wheat
President’s Choice Instant Oatmeal
Granola Bars & Breakfast Bars
Kellogg’s Special K Breakfast Bars (variety)
Vector Bars (variety)
Nutrigrain Bars
Kellogg’s All Bran Bars
Quaker Low Fat Granola Bars (variety)
Fruit to Go Bars
Pasta & Rice
All brands of regular uncooked pasta or rice
Safeway Egg Noodles
Catelli Sundried Tomato Linguini
Catelli Lemon Pepper Linguini
Catelli Black Pepper
Catelli Spinach Fusili
Catelli Whole Wheat Spaghetti
Catelli Multigrain Spaghetti
Safeway Long Grain White Rice
Safeway Long Grain Brown Rice
Uncle Ben’s Jasmine Rice
Kraft Minute Rice
Couscous, Semolina
Crackers & Others
Ryvita Light Rye Crisp Bread
Grissol Melba Toast
Safeway Rice Cakes (Multigrain, unsalted)
Premium Plus Unsalted Crackers
Christie Rice Thins (variety)
Stonewheat Thins – Less Salt
Olafson’s 60% Whole Wheat Tortilla
Nature’s Blend Stoneground 100% Whole Wheat, or 12 Grain English Muffin
Gyros Whole Wheat Pitas
El Paso Tortilla Wraps
Masters Choice Flour Tortillas
Taco Rio Tortillas
Presidents Choice Spendido Flatbread
Casa Mendoza Whole Wheat or Flax Tortillas
Boboli Pizza Shells
Brownberry Oven’s Fat Free Croutons
Dempster’s Flatbread Wraps
Table of Contents
You really can’t go wrong in this department, all fruits and vegetables
are low in fat, and high in nutrition. Aim to eat 5-10 servings per day!
One serving is:
½ cup or 1 piece of fruit the size of a tennis ball.
Fruits
| Apples |
Berries |
Oranges |
| Avocados |
Kiwi Fruit |
Watermelon |
| Figs |
Cantaloupe |
Plums |
| Honeydew Melon |
Raisins |
Rhubarb |
| Prunes |
Papaya |
Nectarines |
| Grapes |
Peaches |
Pears |
| Bananas |
Cherries |
Pineapple |
| Mangoes |
Apricots |
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Other Fruit Sources
(canned, unsweetened or in its own juice)
| Applesauce |
Peaches |
Fruit Cocktail |
| Pears |
Mandarin Oranges |
Mixed Fruits |
| Cranberry Sauce |
Dole Fruit Bowls |
Plums |
Vegetables
| Asparagus |
Beans |
Bean Sprouts |
| Beets |
Bok Choy |
Broccoli |
| Brussel Sprouts |
Cabbage |
Cauliflower |
| Carrots |
Celery |
Corn |
| Cucumber |
Eggplant |
Fiddleheads |
| Artichokes |
Red Cabbage |
Kale |
| Lettuce |
Mushrooms |
Leeks |
| Lemon Grass |
Onions |
Parsnips |
| Rapini |
Peas |
Peppers |
| Potatoes |
Pumpkin |
Radishes |
| Rutabaga |
Squash |
Tomatoes |
| Turnips |
Zucchini |
Snow Peas |
| Radicchio |
Artichoke Hearts |
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Remember that fresh and frozen vegetables are preferred. Canned vegetables
often contain high amounts of added salt which is not part of a heart healthy
diet. Also avoid vegetables in cream, or butter sauces, which can be high in
fat.
Table of Contents
Canada’s Food Guide to Healthy Eating recommends Canadian adults have
2-3 servings of Low Fat Milk & Milk Products per day. Dairy products are
an excellent source of Calcium.
One serving is:
½ cup of milk, ¾ cup of yogourt, or 50 g of cheese (the size of
your thumb!)
Milk
Lucerne 1% or Skim Milk
Beatrice 1% or Skim Milk
Beatrice Purfiltre
Beatrice Skim Plus
Beatrice Lactaid or Lactaid Skim 0%
Beatrice Omega 3 1% Milk Beverage
Dairyland 1% or Skim Milk
Parmalat 1% or Skim Milk
Lacteeze 1% or Skim Milk
Soy Beverages
So Good Fat Free Soy Beverage
So Good Soy Beverage
So Good Omega
So Good Soyachino
Silk Soy Beverage
Sensational Soy
Soya Strawberry Orange
Soya Orange Peach Mango
So Nice
Other
Beatrice Fat Free Coffee Duet
Pacific Fat Free Canned Milk
Pacific Light Canned Milk
Pacific Regular Evaporated Milk
Eagle Light Condensed Milk
Rice Dream (original, chocolate, vanilla)
Foremost Dairy Light Sour Cream
Lucerne Light, or Fat Free Sour Cream
Beatrice Light Sour Cream
Cheese
Lucerne 2% No Salt Cottage Cheese
Lucerne 1% or 2% Cottage Cheese
Foremost 1% Cottage Cheese
Nordica 1% or 2% Cottage Cheese
Best Buy Light Medium Cheddar Cheese
Best Buy Light Mozzarella
Cracker Barrel Light – Mild, Medium, Old Cheddar
Kraft Part Skim Mozzarella
PC Organics Firm Ripened Cheese
PC Organics Part Skim Mozzarella
Black Diamond Low Sodium Cheddar
Superstore No Name Light Medium, Old Cheddar
Kraft Light Swiss
Kraft Fat Free Singles
Black Diamond Light Cheddar Cheese Slices
Black Diamond Fat Free Swiss Slices
Allegro Skim Milk Cheese
Superstore No Name Party Skim Milk Mozzarella
Splendida Light Angel Hair Shredded Cheese
Kraft Light or Ultra Low Fat Cream Cheese
Philly Light Cream Cheese
Lactantia Light Cream Cheese
Black Diamond Cheese Strings – only Marbelicious
Silani Light Ricotta Cheese
Yogourt
Lucerne Fat Free, Low Fat or Diet Yogourt
Yoplait Source or Silhouette Yogourt
Neilson Stirred, or Fat Free Yogourt
Astro Smooth ‘n Fruity or Naturally Flavoured Yogourt
TGTBT Fat Free Yogourt
Danone Silhouette Yogourt
Table of Contents
Canada’s Food recommends 2-3 servings of Meat or Meat Alternatives per
day. To lower your fat intake, choose lean cuts of meats and trim all visible
fat before cooking.
Remember that a serving of meat is 3 oz, or a portion that resembles a deck
of cards.
Poultry
Skinless Chicken Breast, Thigh or Leg
Chicken Breast Skewers
Ground Chicken or Turkey
Pork
Well trimmed Centre Cut Pork Loin Chop or Roast
Loin or Tenderloin
Inside Round Leg
Lean Ham
Beef
Lean or Extra Lean Ground Beef
Eye of Round, Inside Round, Sirloin
Tenderloin
Eggs
Any local brown or white egg
Omega Pro Eggs
BreakFree Eggs
Eggbeaters
Fish
Fresh salmon, tuna, trout, walleye, swordfish, bluefish, mackerel, herring
or whitefish
Canned Fish
Presidents Choice Solid White Tuna
Cloverleaf Solid White Tuna
Cloverleaf Flaked White Tuna
Cloverleaf Chunk Light Tuna
Gold Seal Chunk Light Tuna
Equality Tuna in Water
Masters Choice Tuna in Water
Oysters Flaked Light Tuna
Brunswick Sardines in Water
Brunswick Sardines
Cloverleaf Salmon Pacific Salmon
Gold Seal Salmon
Presidents Choice Salmon
Safeway Pacific Salmon
Meat Alternatives
Boca Burgers
Money’s Garden Burgers
Yves Veggie Burger Burger
Yves Ground Round
Yves Veggie Dogs
Yves Chili Dogs
Yves Deli Slice
Yves Veggie Patty
Legumes
Dried Peas
Beans (canned or dry)
Lentils
(i.e. chickpeas, kidney or black beans, red lentils)
Frozen Meats
Masters Choice Honey Lemon Seasoned Chicken Breast Portions
Janes Family Favourites Chicken Burgers
Lick’s Gobbler Turkey Burgers
Bluewater Lemon Butter Grilled Salmon
Bluewater Grilled Fish
Highliner Fish Fillets
Highliner Lightly Breaded Salmon
Highliner Grilled Fillets
Highliner Wild Pacific Salmon
Table of Contents
Some fats are good for the heart and others are not. Saturated Fats and Trans
Fatty Acids may increase blood cholesterol levels, so keep your intake of these
to a minimum. Polyunsaturated, monounsaturated and Omega 3 Fatty Acids are heart
healthy, and may help lower your blood cholesterol. Keep in mind, fats and oils
are high in calories so watch your portion sizes.
Non-Hydrogenated Margarines
Fleischmann’s Salt Free Lactose Free Margarine
Fleischmann’s Lactose Free Margarine
Becel (Regular, Light, Olive Oil, Salt Free or RSF)
Olivina Margarine
Lactania Healthy Attitude
Canola Harvest
Safeway Non Hydrogenated Margarine
Superstore No Name Non Hydrogenated Margarine
Presidents Choice Celeb Margarine
Presidents Choice TGTBT Margarine
Presidents Choice Memories of Butter Margarine
Masters Choice Non Hydrogenated Margarine
Olive Oil Gold Margarine
Salad Dressings
Kraft Fat Free, Light Done Right, Ultra Low Fat Dressings
Safeway Light Salad Dressing
Masters Choice Fat Free
President’s Choice Fat Free
Cooking Oils
Safeway Canola Oil
Crisco Canola Oil
Canola Harvest Oil
Mazola Corn Oil
Crisco Vegetable Oil
Becel Sunflower Oil
Safflo Sunflower Oil
Tosca Safflower Oil
Safeway Olive Oil (all varieties)
Presidents Choice Canola Oil
Presidents Choice Olive Oil
Presidents Choice Organic Oil
Masters Choice Safflower, Canola or Peanut Oil
Bertolli Olive Oil
Equality Olive Oil
Borges Grapeseed Oil
Pam No Stick Cooking Spray
Presidents Choice The Virtuous Cooking Spray
Masters Choice Canola Cooking Spray
Peanut Butter
Adams Creamy 100% Unsalted
Safeway Old Fashioned Creamy
Safeway Crunchy or Smooth
Kraft All Natural
Kraft Light or Regular, Smooth or Crunchy
Kraft Unsweetened, Unsalted
Skippy Light or Regular
Presidents Choice Organics
Presidents Choice TGTBT Just Peanuts
Mayonnaise
Kraft Miracle Whip Ultra Low Fat
Kraft Miracle Whip Light
Kraft Light
Hellman’s Light
Hellman’s Ultra Low Fat
Safeway Reduced Fat Mayo
Masters Choice Light Mayo
Table of Contents
The following lists of foods are to be eaten only in moderation. Many of the
foods have high amounts of sugar and/or fat or salt. Choose these foods only
occasionally.
Puddings
Jello Fat Free Pudding Sundaes
Jello Fat Free Pudding Swirls
Jello Smoothies
Jello Crème Savers Pudding
Jello Xtreme Snacks
Kozy Shack Puddings (variety)
Jello Light Instant Pudding
Jello or Jello Light– any flavour
Jello Fat Free Pudding Mix
Jams, Jellies, Syrups, Sauces
Any Brand of Jam, Jelly or Marmalade
Smuckers Double Fruit Jam
ED Smith No Added Sugar Jam
Presidents Choice Double Fruit Jam
Honey – any brand
Aunt Jemima Light Syrup
Presidents Choice Light Table Syrup
VH Plum Sauce
Kikkoman Light Soya Sauce
Equality Light Soya Sauce
Cookies
Honey Maid Graham or Low Fat Graham Wafers
Animal Crackers
Arrowroot Biscuits
Christie Nilla Wafers
Dare Simple Pleasures
Presidents Choice Oatmeal Raisin Cookies
Fig Newtons
Equality Fig Bars
Presidents Choice Fat Free Fig/Fruit Bars
Quaker Low Fat Muffin Mix
Robin Hood Angel Food Cake
Snack Foods
Presidents Choice Organics Low Fat Pretzels
Orville Redenbacher’s Light or Smart Pop Microwave Popcorn
Masters Choice Clever Pop Popcorn
Orville Redenbacher’s Mini Bags Light Butter Flavour Popcorn
Orville Redenbacher’s Hot Air popping corn
President’s Choice unsalted peanuts
Quaker Crispy Mini Cakes
Baked Lays
Baked Tostitos
Red Licorice
Ice Cream Treats
Breyer’s Smart Scoop Ice Cream
Breyer’s Light Ice Cream
TGTBT Fat Free Gelato
Chapman’s Frozen Yogourt
President’s Choice Sherbet
Haagen Dasz Smoothie
Nestle Yogourt Smoothie
Breyer’s Frozen Yogourt
So Good Non Dairy Frozen Dessert
Breyer’s Fruit Bars
The Skinny Cow Dessert Bar
Fudgsicle Fat Free
Breyer’s Smart Scoop Fudge Bars
Breyer’s Smart Scoop Vanilla Sandwiches
Breyer’s Smart Scoop Vanilla Bars
Haagen Dasz Sorbet & Yogourt Bars
Delmonte fruit Bars
Presidents Choice Fat Free Fruit Bars
Good Humour Fat Free Fudgsicles and Creamsicles
Ultra Low Fat Cool Whip
Frozen Food Items (high in Sodium)
Lean Cuisine Minceur Pizza
Green Giant Create a Meal Stirfry
Lean Cuisine Skillet Sensations
Michelina’s LifeStyle Frozen Dinners
Presidents Choice TGTBT Frozen Dinners
McCain Superfries – non hydrogenated
Crazy Plates Meals
Salsa
President Choice Salsa
PACE Salsa
El Paso Salsa
Masters Choice Salsa
Pasta Sauce (these brands are lower in Sodium)
Presidents Choice Pasta Sauce
Catelli Pasta Sauce
Presidents Choice Organics Pasta Sauce
Canned Soup
Campbell’s 25% Less Sodium Soups
Presidents Choice Organics Ready to Serve Soups
Lipton’s Less Salt Chicken Noodle Soup
Table of Contents
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