heart-healthy shopping at costcoheart... · 2016-02-02 · heart-healthy shopping at costco fill...

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


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.


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.


• 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.


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


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


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


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


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


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.


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.


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.


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.


• 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


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


• 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


• 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


• 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


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.


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.


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


• 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


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)


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.


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


• 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


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


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


• 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

heart-healthy shopping at costcoheart... · 2016-02-02 · heart-healthy shopping at costco fill...

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