HEART-HEALTHY SHOPPING AT COSTCO
Even small steps toward a more healthful lifestyle can make a big difference in keeping
your heart healthy. Knowledge, nutrition and activity can help you improve your heart
health. Along with your healthcare provider’s guidance, set goals to take better care of
your heart.
Here are some tips for living a heart-healthy lifestyle:
• Get more active. Try to exercise for about 30 minutes, most days of the week. This
can lower your blood pressure, raise your good cholesterol level and lower your bad
cholesterol level. It also makes it easier to manage your weight, gives you more
energy, helps you cope with stress and helps you sleep better. Check with your
healthcare provider before you start any physical activity program.
• Aim for a healthy weight. If you are overweight, weight loss can help lower your
blood pressure and decrease the burden on your heart and joints.
• Eat a healthy diet. Choose more heart-healthy fats, such as olive and canola oils.
Eat more fiber to help lower your cholesterol. Bake, boil or broil, rather than fry foods.
Choose lean cuts of meat and trim any visible fat. Include fish and poultry in your diet
at least a few times a week. Limit high-calorie and high-fat desserts.
HEART-HEALTHY LIVING
Please note: Product selection may vary between Costco Wholesale locations
HEART-HEALTHY SHOPPING AT COSTCO
bring out your
trunature®
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†This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
* within the normal range
trunature® AdvancedStrength CinSulin®, patented
extract of cinnamon
Many people are choosing cinnamon to help manage
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healthy blood sugar levels.†*
HEART-HEALTHY SHOPPING AT COSTCO
FILL YOUR CART WITH HEART-
HEALTHY OPTIONS AT COSTCORead the Nutrition Facts
on the food label.
Serving
Size
Keep track of how many grams of carbs you are
eating.
CaloriesKeep snacks to 50-200 calories, and meals to
300-600 calories.
Saturated
and Trans
Fats
Select foods with zero grams of trans fats and
as few grams of saturated fat as possible.
FiberChoose foods with at least three grams of fiber,
and eat a total of 25-35 grams of fiber a day.
Sugar
Select foods with as little added sugar as
possible. Try to eat foods with 10 grams of
sugar or less per serving.
And remember, proteins make you feel full and satisfied
and they have little or no carbohydrates.
HEART-HEALTHY SHOPPING AT COSTCO
HEART-HEALTHY SHOPPING AT COSTCO
DIVIDE YOUR CART & MAKE HEALTHIER FOOD CHOICES
• Apply MyPlate principles to your cart.
• Imagine a line that divides your cart into
sections for vegetables, fruits, whole
grains lean proteins, and low-fat dairy
products.
• As you fill your cart, choose foods that fall
into each category.
HEART-HEALTHY SHOPPING AT COSTCO
HEART-HEALTHY SHOPPING AT COSTCO
• When you eat, fill half of your plate with fruit or vegetables.
• Eating fruits and vegetables makes you feel full for very few calories.
• The antioxidants in fruits and vegetables help to cool inflammation
and reduce body fat.
Costco has a large selection of fruits and vegetables, so buy enough for all of your meals and snacks.
HEART-HEALTHY SHOPPING AT COSTCO
HEART-HEALTHY SHOPPING AT COSTCO
Experts recommend eating5-9 servings of fruits
and vegetables each day.This is what one serving of fruit and
vegetables really means.
Food 1 Serving Equals:
Raw Vegetables or Salad Greens
1 cup
Cooked Vegetables ½ cup
Raw Fruit1 medium-sized fruit
or ½ cup
Fruit Juice ½ cup
HEART-HEALTHY SHOPPING AT COSTCO
Key Points:
• Fresh produce in season tastes better
and costs less
• Fresh is best, but frozen or canned is a great substitute
when fresh is not available
• Look for low-sodium canned products
• Look for frozen products without sauce or seasoning
HEART-HEALTHY SHOPPING AT COSTCO
Discuss any of these options with your healthcare provider before adding
them to your heart-health regimen.
• Multivitamin and mineral supplements. A daily multivitamin and
mineral supplement can help you get the right amount of vitamins and
minerals each day, if you can’t get them through your diet.
• Co-Q10 supplements. These are sometimes recommended for
people who are taking statin medications for their heart-health.
• Niacin. This may help some people maintain cholesterol levels that
are already within a normal range. If you take cholesterol-lowering
drugs, you should not take niacin unless it is recommended by your
healthcare provider, as it may cause flushing or hot flashes.
• Fish oil capsules. Supportive, but not conclusive, research shows
that the omega-3 fatty acids found in fish oil capsules may reduce
your risk of heart disease.
HEART-HEALTHY SUPPLEMENTS AT COSTCO
HEART-HEALTHY SHOPPING AT COSTCO
HEART-HEALTHY SHOPPING AT COSTCO
CHOOSE
LEAN
PROTEINS
AT COSTCO
Whether you eat red meat, pork, poultry, fish or seafood,
choose lean proteins for weight loss and weight maintenance.
Protein helps you:
• Build (and keep) lean muscle tissue
• Increase the number of calories you burn every day
• Boost your metabolism
• Promote weight loss
• Fight off hunger
HEART-HEALTHY SHOPPING AT COSTCO
HEART-HEALTHY SHOPPING AT COSTCO
HEALTHY PROTEIN
SNACKS AT COSTCO
To control carbs and boost protein, add these heart-healthy snacks to your shopping cart:
• Hard boiled eggs
• Greek-style plain yogurt – stir in some chia
seeds or ground flax seeds
• Cottage cheese
• String cheese
• Sliced turkey breast rolled around cooked or
raw green beans
HEART-HEALTHY SHOPPING AT COSTCO
HEART-HEALTHY SHOPPING AT COSTCO
BUDGET-FRIENDLY
FISH PRODUCTS
AT COSTCO
• Tuna in pouches or cans makes an easy,
portable lunch.
• Canned salmon is rich in omega 3 fatty acids,
calcium, Vitamin D and magnesium.
• Omega-3s help reduce stress hormones and
reduce belly fat.
HEART-HEALTHY SHOPPING AT COSTCO
HEART-HEALTHY SHOPPING AT COSTCO
POULTRY CHOICES
• Ground poultry (turkey or chicken) is a perfect substitute for ground beef in your
recipes.
• Purchase lean ground poultry made from the white meat breast portion.
• If not labeled lean, ground turkey can have fat and skin added, which increases
the fat content.
HEART-HEALTHY SHOPPING AT COSTCO
HEART-HEALTHY SHOPPING AT COSTCO
MEAT FACTS
• Meat is a good source of
high-quality protein.
• Red meats (beef, lamb, pork)
contain iron, vitamin B12 and zinc.
• Lean cuts of meat are best.
The leanest cuts of meat include:
round, sirloin, tenderloin,
and chuck.
• Trim visible fat from meat
before cooking.
• Processed meats, such as bacon, hot dogs, bologna
and other cold cuts, contain more sodium and fat than fresh meats.
• Processed meats also contain preservatives, such as nitrites.
So, eat less processed meat and look for fresh options when available.
HEART-HEALTHY SHOPPING AT COSTCO
TOFU
A HEALTHY, LOW-COST ALTERNATIVE TO MEAT
• Low in fat
• High in protein
and calcium
• Can be grilled, baked or
diced as an add-in to
soups and salads
HEART-HEALTHY SHOPPING AT COSTCO
SHOPPING FOR MILK
• For most people, low-fat milk, such as
1% or non-fat skim, is the best choice.
• Children under the age of 2 should drink whole
milk.
• If you are lactose intolerant try a lactose-free
milk or dairy-free milk option, such as soy or
almond milk.
HEART-HEALTHY SHOPPING AT COSTCO
• Yogurt can be eaten as a healthy part of breakfast, snacks, or even dessert.
✓ Yogurt is a great source of calcium, probiotics and protein.
• Be sure to choose yogurts low in sugar
✓Many types of yogurt, such as the fruit at the bottom or packaged with add-ins like
chocolate candies, can contain a lot of added sugar.
• Add your own flavors to plain yogurt for the healthiest choice
✓ Add a tablespoon or two of protein-rich granola, chia seeds, or berries for a naturally
crunchy and sweet flavor.
✓ Plain Greek yogurt has only 110 calories per serving, and only a fraction of the
carbohydrates and sugar in other types of yogurt. Greek yogurt has more than twice
the amount of protein of regular yogurt. Try adding cut fresh fruit or a tablespoon of
nuts, seeds or granola to plain yogurt for added protein, fiber and flavor.
YOGURT
HEART-HEALTHY SHOPPING AT COSTCO
Do you avoid cheese because of the fat and calories?
• Light cheeses are lower calorie and have less fat.
• Cream cheese may be lower in calories or fat than other cheeses, but it also
has very little protein.
• Serving size is what matters.
• You can also save money and pre-package your own 100 calorie cheese packs.
• Cheese can be a great source of calcium, protein and Vitamin D, and can be
eaten alone or as a flavorful addition to soups, salads, or other recipes.
• Get the right kind of cheese for your healthy lifestyle, and eat the right size portions.
• Dairy in your diet help you burn more calories and keeps you feeling full for longer.
Eating dairy can help you flatten your belly faster than just cutting calories alone.
CHEESE
HEART-HEALTHY SHOPPING AT COSTCO
• The type of butter product you buy could
mean the difference of 350-700 calories a
week, based on using just one tablespoon a
day.
• Natural is best, but margarine products
provide buttery flavor and texture with fewer
calories and less fat.
BUTTER
HEART-HEALTHY SHOPPING AT COSTCO
• Eggs have around 60 calories and 6 grams of protein for
a large egg, and are packed full of vitamins and minerals.
• Eggs can be used for delicious and healthy breakfast
omelets, in baking, or boiled for a portable, protein-rich
snack.
• Fresh is best, but egg substitutes can be used to provide
a quick, lower calorie, and lower fat replacement for fresh
eggs.
SHOPPING FOR EGGS
AT COSTCO
HEART-HEALTHY SHOPPING AT COSTCO
• Make sure the first ingredient is whole wheat flour.
• Wheat flour, unbleached, multigrain, enriched, or “stone-ground”
wheat flours are sneaky ways of saying refined white flour, which
you want to avoid.
• Check for high fiber content.
• Most refined, white flour-based breads will contain almost no fiber,
while true whole grain bread will contain at least 3 grams of fiber per
slice.
• Calories matter.
• Diet or light breads have about 45 calories per slice, while most
others have about 100 calories per slice.
SHOPPING
FOR BREAD
AT COSTCO
HEART-HEALTHY SHOPPING AT COSTCO
WHOLE GRAINS
AT COSTCO
• Promote belly fat loss by helping to control your appetite.
• Whole grain foods get digested slower than refined versions so they
keep you feeling full for longer.
HEART-HEALTHY SHOPPING AT COSTCO
OATMEAL
• Oats are a great source of soluble fiber,
vitamins & minerals.
• Oat products all contain similar
nutrition, but differ in texture and
cooking time.
• Instant oats are finely chopped and just
need hot water to prepare.
• Rolled oats take 5 minutes to cook.
• Steel-cut oats have the least amount of
processing and require
a longer cooking time.
HEART-HEALTHY SHOPPING AT COSTCO
Choose cereals with a fiber content of 4 grams or more:
• Fiber helps reduce cholesterol levels and keeps
blood glucose levels steady.
• One serving of All Bran has about 51% of the daily
recommended serving of fiber, with about 13 g of fiber
per 1/3 cup serving.
• All-Bran gets most of its fiber from wheat bran.
• Mini-Wheats, or shredded wheat, provides 20 % of
the daily recommended serving of fiber, with 6 g of
fiber per 24 mini biscuits.
• Mini-Wheats gets its fiber from 100% whole wheat.
CEREALS AT COSTCO
HEART-HEALTHY SHOPPING AT COSTCO
• Plain water is best
• Milk and 100% juice
are most nutritious.
• Too much juice adds
extra calories and sugar.
• Caffeine: coffee and tea
in moderation are OK.
• Flavored seltzer or sparkling water with lemon or lime is a refreshing and
naturally low fat and low calorie option.
• Vitamin water is fortified with vitamins and other nutrients, but may still be
adding calories to your diet. Check the labels carefully.
• Diet soda and sugar free drink mixes offer calorie-free options that are
made with artificial sweeteners.
BEVERAGES AT COSTCO
HEART-HEALTHY SHOPPING AT COSTCO
HEALTHY UNSATURATED FATS
AT COSTCO
Replace unhealthy saturated fats
with healthy unsaturated fats such as:
• Avocado
• Nuts
• Peanut or Almond Butters
• Flax or Chia Seeds
• Fatty Fish (salmon, herring, mackerel)
• Plant-based oils (olive, sunflower, peanut)
HEART-HEALTHY SHOPPING AT COSTCO
NUTS & SEEDS
Looking for a great snack? Include a small amount of nuts every day.
• Dry roasted or unsalted types are best.
Nuts contain healthy mono-unsaturated fats, vitamins and minerals.
Mono-unsaturated fats fight inflammation and help decrease belly fat.
• Watch your portions.
One ounce, or two tablespoons, of nuts contains about 180 to 200 calories.
Walnuts, Chia Seeds and Flax seeds are a good source of Omega-3 fatty acids.
HEART-HEALTHY SHOPPING AT COSTCO
Add more beans or lentils to your daily meals.
• Beans and lentils contain no cholesterol and are naturally
low in fat.
• Can be eaten alone, or in soups, salads, as part of tacos
or wraps, or as a base for dips.
• High in protein, fiber, vitamins and minerals.
BEANS & LENTILS
HEART-HEALTHY SHOPPING AT COSTCO
• Exchange ingredients to reduce calories and increase
nutrition in your cakes, cookies and muffin recipes.
• Use unsweetened applesauce 1:1 for oil.
• Use dark chocolate chips or cacao nips instead of milk chocolate.
• Increase fiber by using flaxseed egg substitute 1:1 for eggs (1 tbsp.
ground flaxseed with 3 tbsp. water, set for 5 mins).
• Use whole wheat flour or almond flour instead of white, refined flour.
• Use a healthy unsaturated fat – like mashed avocado – instead of butter.
• Mix 1 tbsp. chia seeds with 1 cup milk or nondairy milk substitute, refrigerate
overnight, and you’ll have a delicious, creamy homemade pudding snack rich in
fiber and protein.
BETTER BAKING
HEART-HEALTHY SHOPPING AT COSTCO
Cholesterol is a waxy, fat-like substance. The body makes most of its cholesterol, but
some also comes from animal-based foods we eat, such as dairy, eggs, butter, meat,
bacon and full-fat ice cream. Avoid these high-fat products and eat foods high in soluble
fiber, such as whole grain cereals, fruits and legumes, which help prevent the body from
absorbing cholesterol.
Cholesterol raises your risk for heart and blood vessel disease. There are two kinds of
cholesterol in your blood: “good” and “bad.”
• Bad (LDL) cholesterol sticks to the inside
of your blood vessels and narrows them.
• Good cholesterol (HDL) helps your body
get rid of some of the bad cholesterol
and protects you from heart and blood
vessel disease.
Triglycerides are another type of fat in
your body that are used for energy. High
triglycerides raise your risk for heart attacks
and strokes.
CHOLESTEROL
Cholesterol Targets
Total cholesterol Less than 200 mg/dL
LDL Less than 100 mg/dL
HDL 60 mg/dL or higher
Triglycerides Less than 150 mg/dL
HEART-HEALTHY SHOPPING AT COSTCO
High blood pressure usually has no symptoms. Some people with high blood pressure
don’t know they have it. Your healthcare provider should check your blood pressure at
each office visit.
High blood pressure raises your risk for strokes, heart attacks, heart failure, kidney
damage, eye disease and pre-mature death.
There are two main ways to lower blood pressure: adopting healthy lifestyle habits and
taking medication, if needed. Here are some lifestyle changes you can make:
• Achieve a healthy weight
• Eat a heart-healthy diet
• If you smoke, quit
• Eat less salt
• Reduce stress
• Exercise regularly
• Limit how much alcohol you drink
HIGH BLOOD PRESSURE
Blood Pressure Readings
Normal 120/80 or lower
High 140/90 or higher
Prehypertension
Top number: 120-139;
Bottom number: 80-80
HEART-HEALTHY SHOPPING AT COSTCO
• Home blood pressure monitors. Taking your blood pressure at home can help guide
your healthcare provider about making changes in your blood pressure or heart
medicines, if necessary. Costco offers several arm and wrist models for home blood
pressure monitoring. Automatic blood pressure monitors are easy to use; just wrap the
cuff around your arm or wrist, press a button and your blood pressure appears on the
screen.
• Aspirin. People who are at high risk for a heart attack or have already had a heart
attack may find it helpful to take a daily, low dose of aspirin. Ask your healthcare
provider if it is right for you.
• Fitness monitors. Costco sells a variety of heart rate monitors and activity monitors,
or you can simply check your pulse to measure your heart rate. When you feel your
pulse, count the number of beats in 15 seconds. Multiply this number by 4 to calculate
your beats per minute.
• Pillboxes. A pillbox can help you organize your medicines and keep you from
forgetting to take your daily doses.
HEART-HEALTHY PRODUCTS AT COSTCO