The 7 best heart healthy Trader Joe’s products to buy


Iis it just me, or is Trader Joe’s superhero in every supermarket? Not only can the grocery chain boast budget-friendly and uniquely delicious items (did they intercept my dreams when they came out with the crispy cookie sandwich?), But there really is something for everyone – regardless of your diet preferences, food sensitivities or wellness goals.

With that said, if you’re in the market (pun intended) to add more hearty foods to your cart, you can be sure TJ’s has you covered. To get an expert quote on the best heart-healthy Trader Joe’s products (think snacks, dips, desserts, and more), we contacted Amy Shapiro, MS, RD, CDN, from Real Nutrition in New York City.

But before we jump into her top picks at Trader Joe’s, Shapiro shares that a typical heart-healthy diet should be rich in the following macronutrients and micronutrients:

  • Fiber (whole grains, fruits and vegetables)
  • Omega-3 fatty acids (sardines, salmon, trout and seeds)
  • High quality lean protein (fish, poultry and legumes)
  • Healthy fats (non-tropical vegetable oils, nuts and seeds)
  • Antioxidants (fresh or frozen products, olive oil, dark chocolate)

7 heart-healthy Trader Joe’s products a dietitian swears by

1. Gluten-free Norwegian crispbread

This versatile snack is Shapiro’s go-to thanks to the robust amount of heart-healthy nutrients you can see on its ingredient list. “These crispbreads are full of seeds, which are super high in fiber and protein,” she says. “Fiber is cardioprotective and helps bring down LDL (‘bad’) cholesterol.” Shapiro says that it is ideal to consume 25 to 35 grams of fiber a day – which you can get through whole grains, fruits and vegetables. Meanwhile, quality protein (through animal or plant-based sources) is crucial to your cardiovascular system, brain health and muscle function. Finally, Shapiro adds that the flaxseeds in these crispbreads contain omega-3, which is a key type of heart-healthy fat that many do not eat enough of. She recommends pairing these crispy biscuits – which pack three grams of fiber and four grams of protein per crispbread – with cheese, hummus and / or a veggie plate for a well-balanced snack.

2. Organic Chunky Homestyle Guacamole

Can you never seem to satisfy your avocado fix? Fortunately, these nutrient-dense fruits get a clinically supported approval mark as heart-healthy food, so eat up to your heart’s desire … literally. In fact, a March 2022 study shows that higher avocado consumption is associated with a lower risk of cardiovascular disease and coronary heart disease in adults. While you will definitely reap these benefits by slicing a fresh avocado, Shapiro loves that this TJ’s guacamole is made mostly from whole ingredients and (read: no suspicious preservatives). Not to mention that it is super convenient to have on hand as a dip or spread.

3. 3 Seed Beet Crackers

A heart-healthy diet is one that is well-balanced, and Shapiro likes that these biscuits contain an appropriate mix of protein, fat and carbohydrates. And because they also contain flaxseed and chia seeds, she says again, they are a great source of omega-3 fatty acids. Finally, beet powder not only provides a beautiful nuance: it is also worthy benefits for your heart. “Beets contain a high concentration of nitrates, which can help lower blood pressure,” says Shapiro. Top these dingy biscuits with cream cheese and a slice of smoked salmon for the ultimate omega-3 and protein-rich appetizer or afternoon snack.

You can also try dipping them in this delicious, heart-healthy vegan buffalo cauliflower dip:

4. Sicilian Selezion Extra Virgin Olive Oil

Olive oil is another proven dietary powerhouse for heart health. It is, after all, an integral part of the long-term Mediterranean diet thanks to its impressive nutritional profile. First, Shapiro mentions that olive oil is a great source of anti-inflammatory monounsaturated fatty acids and a good source of vitamins E and K. “Vitamin E is an essential nutrient that acts as an antioxidant and vitamin K plays a role in blood clots. , heart health, bone health and more, “she explains. Finally, Shapiro says that olive oil is high in antioxidants, which fight free radicals and inflammation in the body, which can cause damage to the cardiovascular system and many other functions in the body.

5. Olives and herbs mixed nuts

Nuts are one of the healthiest snacks available – in fact, so much so that “people who eat them regularly are less likely to have heart attacks or die of heart disease than those who rarely eat them,” says Shapiro. Whether you choose this spicy TJ’s nut blend – which also contains Kalamata olives, a rich source of monounsaturated fatty acids – or another bag of your choice, Shapiro says a serving of 1 ounce a day is ideal for maximizing their heart-friendly potential .

6. Wild-caught unsalted sardines in spring water

According to Shapiro, these sardines are among the best of the best when it comes to heart-healthy Trader Joe’s products, mainly because they are a super source of omega-3 fatty acids. “Thanks to their anti-inflammatory properties, omega-3s help prevent heart disease, reduce the risk of blood clots and lower blood pressure,” she says. Shapiro also mentions that sardines are an excellent source of vitamin B12, which not only boosts energy but also provides cardioprotective benefits.

7. 85% dark chocolate bar from Uganda

Finally, to our delight, Shapiro gives a big green light to dark chocolate as a heart-healthy food – just make sure it contains a minimum of 70 percent cocoa and that you enjoy it in moderation. “Dark chocolate contains flavonoids, which are antioxidants that lower the risk of heart disease,” she says. As an added bonus, this delicious dessert “can also reduce inflammation, and it’s a tasty way to replenish fiber and magnesium that can improve both digestion and mood,” Shapiro adds.

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