Our quick-start food lists give you a basic selection of foods tailored to your dietary goals. You can also add the contents of one or more quick-start food lists to your existing My Foods list.

Here is an assortment of healthy foods that are low in saturated fat, sodium, and cholesterol, and are anti-inflammatory. These foods can be used to build a heart-healthy diet plan. Click "Add to My Foods" to save these foods to your My Foods list.

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Ingredient List
Alcoholic beverage, wine, table, red
1 x 1 serving 5 fl oz(147 g)
Asparagus, cooked, boiled, drained
1 x 4 spears (1/2" base)(60 g)
Avocados, raw, all commercial varieties
1 x 1 cup, cubes(150 g)
Beans, black, mature seeds, cooked, boiled, without salt
1 x 1 cup(172 g)
Beans, white, mature seeds, canned
1 x 1 cup(262 g)
Blueberries, raw
1 x 1 cup(148 g)
Bread, Multi-Grain (includes whole-grain)
1 x 1 slice regular(26 g)
Broccoli, flower clusters, raw
1 x 1 cup flowerets(71 g)
Candies, MASTERFOODS USA, DOVE Dark Chocolate
1 x 1 serving 1.3 oz bar(37 g)
Carrots, raw [Includes USDA commodity food A099]
1 x 1 cup strips or slices(122 g)
Cereals, oats, regular and quick and instant, not fortified, dry [oatmeal, old-fashioned oats, rolled oats]
1 x 1/3 cup(27 g)
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt
1 x 100 grams
Chicken, broilers or fryers, breast, meat only, cooked, roasted
1 x 1/2 breast, bone and skin removed(86 g)
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned
1 x 1 cup(240 g)
Cream, sour, reduced fat, cultured
1 x 1 tbsp(15 g)
Cucumber, with peel, raw
1 x 1/2 cup slices(52 g)
Edamame, frozen, prepared
1 x 1 cup(155 g)
English muffins, whole-wheat, toasted
1 x 1 muffin(61 g)
Fish, halibut, Atlantic and Pacific, cooked, dry heat
1 x 1/2 fillet(159 g)
Fish, salmon, sockeye, cooked, dry heat
1 x 1/2 fillet(155 g)
Fish, tuna, yellowfin, fresh, cooked, dry heat
1 x 3 oz(85 g)
Game meat, bison, ground, cooked, pan-broiled [buffalo]
1 x 1 patty (yield from 112.7 g raw meat)(87 g)
Garlic, raw
1 x 1 clove(3 g)
Ginger root, raw
1 x 1 tsp(2 g)
Grape juice, canned or bottled, unsweetened, without added ascorbic acid
1 x 1 cup(253 g)
Kale, frozen, cooked, boiled, drained, with salt
1 x 1 cup, chopped(130 g)
Lettuce, red leaf, raw
1 x 1 cup shredded(28 g)
Margarine-like spread, SMART BALANCE Omega Plus Spread (with plant sterols & fish oil)
1 x 1 tbsp(14 g)
Melons, cantaloupe, raw [includes USDA commodity food A415]
1 x 1 cup, balls(177 g)
Milk, lowfat, fluid, 1% milkfat, with added vitamin A
1 x 1 cup(244 g)
Nuts, almonds [Includes USDA commodity food A256, A264]
1 x 1 oz (23 whole kernels)(28 g)
Nuts, walnuts, english [Includes USDA commodity food A259, A257]
1 x 1 cup, chopped(117 g)
Oil, olive, salad or cooking
1 x 1 tbsp(14 g)
Olives, pickled, canned or bottled, green
1 x 1 ounce(28 g)
Olives, ripe, canned (small-extra large)
1 x 1 tbsp(8 g)
Onions, raw
1 x 1 cup, chopped(160 g)
Oranges, raw, navels
1 x 1 fruit (2-7/8" dia)(140 g)
Peanut butter with omega-3, creamy
1 x 1 tbsp(16 g)
Peas, edible-podded, frozen, cooked, boiled, drained, without salt [Snowpeas, Sugar snap peas]
1 x 1 cup(160 g)
Peppers, sweet, red, raw
1 x 1 cup, chopped(149 g)
Pineapple, raw, all varieties
1 x 1 cup, chunks(165 g)
Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted [Pork, Pork tenderloin, URMIS #3358]
1 x 3 oz(85 g)
Potato, baked, flesh and skin, without salt
1 x 1 potato medium(173 g)
Rice, brown, long-grain, cooked
1 x 1 cup(195 g)
Seeds, flaxseed
1 x 1 tbsp, ground(7 g)
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D
1 x 1 cup(243 g)
Spaghetti, whole-wheat, cooked
1 x 1 cup(140 g)
Spices, curry powder
1 x 1 tsp(2 g)
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
1 x 1 package (10 oz) yields(220 g)
Spinach, raw
1 x 1 cup(30 g)
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt
1 x 1 cup, sliced(180 g)
Squash, winter, acorn, cooked, baked, without salt
1 x 1 cup, cubes(205 g)
Strawberries, frozen, unsweetened
1 x 1 cup, thawed(221 g)
Sweet potato, cooked, baked in skin, without salt [Sweetpotato]
1 x 1 medium (2" dia, 5" long, raw)(114 g)
Tomato and vegetable juice, low sodium
1 x 1 cup(242 g)
Tomato products, canned, sauce, with tomato tidbits
1 x 1 cup(244 g)
Tomatoes, red, ripe, raw, year round average [Includes USDA commodity food A238, A233]
1 x 1 cup cherry tomatoes(149 g)
Vitasoy USA, Organic Nasoya Firm Tofu
1 x 1 serving(79 g)
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