“People are being misled in the grocery store, not only by food labels, but also by some government standards,” says Jan McAlister, a nurse practitioner at Piedmont Heart Institute. For example, products labeled “no trans fatty acids,” may, in fact, contain trans fat. By government standards, when food is labeled trans-fat-free, it means there are not enough trans-fatty acids in the product to declare it on the nutrition label.

If you eat more than the serving size, you could easily consume more than the recommended daily value of trans fat. The best way to know what you are consuming is to read ingredient labels. “Hydrogenated oil” and “partially hydrogenated oil” are other words for trans fat.

Why processed food tastes so good

“There are two things in our products that taste good to us: fat and sugar,” McAlister explains. “In order to sell a low-fat product and make it taste good to the consumer, manufacturers will add more sugar.”

Manufacturers often add fat to make up for the loss of flavor in sugar-free foods. “For the consumer to buy something healthy, they need to look for low-fat, sugar-free products,” she explains.

The No. 1 grocery shopping tip

The easiest way to make better choices at the grocery store is to stick to the perimeter, where you can find fresh fruits and vegetables, lean meats and low-fat dairy. The inner aisles contain non-perishable and often highly processed foods, like crackers, chips and cookies.

“Unfortunately, what I find in my heart patients is that they don’t eat enough vegetables,” McAlister says. “We have to eat more vegetables. Potatoes are not a vegetable, they are a carbohydrate. Corn is not a vegetable, it’s a starch.”

She says we need more greens and other colorful vegetables in our diet to improve overall health. When buying meat, stick to lean varieties, like fish, chicken, pork and turkey. When you purchase beef, be sure it is 97% fat-free.

Skip the sugar

“Dessert is a problem in our society,” McAlister says. “Our generation eats 100 more pounds of sugar each year than our ancestors did.”

In addition to dessert, fruit juices and colas can also increase sugar consumption. Skip the sweet drinks—even diet versions—in favor of water. McAlister recommends drinking 30 to 50 ounces of water a day. Processed foods are “marketing disasters waiting to happen,” she says.

By sticking to whole, unprocessed foods, you can significantly improve your heart health. For more information on heart health, visit Piedmont Heart Institute.

Need to make an appointment with a Piedmont physician? Save time, book online.