health
I'm a heart surgeon: My weekly grocery essentials—and what I never put into my shopping cart
Dr. Jeremy London has been a heart surgeon for over 25 years. He shares his essential grocery haul and what he makes sure to avoid for better overall health.
TL;DR
- A cardiothoracic surgeon recommends an 80/20 grocery shopping rule: 80% of items from the store's perimeter (produce, fresh items) and 20% or less from inner aisles (processed foods).
- Essential grocery items include fruits, vegetables, fiber sources (oats, quinoa, beans), lean proteins (turkey, chicken, fish, yogurt, eggs), and healthy fats (olive oil, nuts, avocado).
- The surgeon advises avoiding ultra-processed foods, which are linked to chronic diseases, by checking ingredient lists for fewer ingredients, no added sugars, and no preservatives.
- Whole foods support heart health, gut microbiome, muscle mass, and help lower cholesterol (ApoB).
- Shopping with a list, avoiding shopping hungry, prioritizing whole foods, and auditing the cart are key steps for healthy grocery shopping.