First, a question.
Does your pantry look like this:
Or does it look more like this:
Creating heart healthy meals that are quick, delicious, and that you (and your family) enjoy takes some practice and a little planning. Let’s set you up for success!
What’s the goal of a heart healthy pantry?
We hear all the time that cooking most meals at home is healthier than eating at restaurants or from take-out. The research backs it up.
A 2015 study of nearly ten thousand adults in the U.S. found that more dinners cooked at home was associated with higher diet quality, as defined by the balance of fiber, carbohydrates, protein, and fats consumed (Wolfson & Bleich, 2015). Another study, this time in the U.K. also looked the association between home cooking and diet quality and found similar results (Mills et al., 2017). In that case, diet quality was measured using scores based on the Mediterranean diet and the DASH diet, which are both known for being heart healthy eating plans. (For more on heart healthy diets, jump over to our previous post.)
So now we know that cooking at home is good for us. But who has time to cook? That’s where a heart healthy pantry comes in. The goal is to fill your pantry (and freezer) with basics that can help you build an array of quick meals without making a special trip to the grocery store.
Sounds great. Where do I start?
Internet resources abound with tips on how to stock your kitchen with everything you need to pull together a quick, healthy meal under any circumstance:
- Cleveland Clinic has a great list in its “Stocking a Heart-Healthy Kitchen” article that organizes staples by fresh, freezer, and pantry (Cleveland Clinic, 2019).
- American Heart Association’s downloadable pdf “Healthy for Good Grocery Guide” includes a heart healthy shopping tips and a grocery list template you print out and use at the store (American Heart Association, 2020).
- The USDA MyPlate site even has tips for budget friendly ways to buy produce in its “Smart Shopping for Veggies and Fruits” handout (United States Department of Agriculture, 2011).
These and others are all great resources, but you don’t need to make one big (and expensive!) grocery store trip to begin stocking your heart healthy pantry. Look for foods you enjoy, and keep the following in mind as you shop.
Tips for stocking a heart healthy kitchen:
- Buy fresh fruits and vegetables in season.
- Buy frozen fruits and veggies year round for quick meals any time.
- Select frozen or canned vegetables without added sugar or salt. Look for “low sodium” on the label, and check the ingredient list for any added salt.
- Canned tomato sauce, diced tomatoes, and tomato paste are great meal builders.
- Look for whole grain pasta and brown rice to add heart healthy carbohydrate and fiber to meals. For a twist, experiment with other grains like quinoa or amaranth you can use in place of standard pasta or rice.
- Canned beans of any type are great for quick meals. Also consider stocking up on dry beans, which take up less space and are often cheaper. Dried lentils are especially handy, as they cook very quickly even without a soak.
- Herbs and spices are great flavor-enhancers that can help lessen the need for salt. Whole spices are pantry stable for months, and are a great option if you have a small spice grinder handy.
- Heart healthy nuts like almonds and walnuts add a great dimension to many dishes, and they are also good for quick snacking on the go.
- Watch for sales, and stock up when you see your favorites on discount!
Need some inspiration for quick, heart healthy meals?
The American Heart Association has a searchable database of heart healthy recipes to fit any lifestyle. Each recipe includes detailed cooking instructions and nutrition information. One of our go-to pantry recipes is the Black-eyed Pea, Corn, and Rice Salad. It’s high in protein and fiber, and you can swap out different beans if you have extra of another type.
Enjoy, and thanks for reading. Be sure to leave a comment if you have pantry building ideas you’d like to share!
References:
American Heart Association. (2020). Healthy for Good—Grocery Guide. 8.
Cleveland Clinic. (2019, July 17). Stocking a Heart-Healthy Kitchen. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/11916-stocking-a-heart-healthy-kitchen
Mills, S., Brown, H., Wrieden, W., White, M., & Adams, J. (2017). Frequency of eating home cooked meals and potential benefits for diet and health: Cross-sectional analysis of a population-based cohort study. International Journal of Behavioral Nutrition and Physical Activity, 14(1), 109. https://doi.org/10.1186/s12966-017-0567-y
United States Department of Agriculture. (2011, September). 10 Tips: Smart Shopping for Veggies and Fruits | ChooseMyPlate. https://www.choosemyplate.gov/ten-tips-smart-shopping
Wolfson, J. A., & Bleich, S. N. (2015). Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition, 18(8), 1397–1406. https://doi.org/10.1017/S1368980014001943