RESILIENCE helps you survive cancer with a strong heart

Shopping guide for healthy eating

A healthy lifestyle accompanied by a varied and balanced diet can prevent cardiovascular diseases. However, in today’s society where rush and stress sometimes take the lead of people’s lives, it can be easy falling into a diet based on processed foods.

With the aim of helping people increase the consumption of beneficial food for their health, the Spanish Heart Foundation has prepared a shopping guide for healthy eating.

At RESILIENCE, we want to give visibility to the importance of a healthy diet and that is why today we summarize some aspects that are considered in this guide to help you on your shopping cart:

Food groups that you should include in your shopping cart

Fruits and vegetables

They provide you with vitamins, minerals, fiber and antioxidants.

Its recommended intake is 2 servings a day for vegetables and more than 3 for fruits. If you do not have much time to prepare them, bear in mind that frozen vegetables are just as nutritious as fresh ones.

Fish, eggs, lean meats and legumes

They are essential because they provide quality proteins and iron.

It is recommended to eat legumes 3-4 times a week. In summer you can eat them in cold dishes such as salads and, to increase iron absorption, complement them with foods rich in vitamin C (oranges, kiwis, etc.).

It is recommended to eat fish 3-4 times a week and, to prevent anisakis parasitosis, it should be cooked at a temperature of 60ºC for 10 minutes and consumed only if it has been previously frozen for 24 hours.

For its part, it is recommended to eat meat 3-4 times a week, removing visible fat from the meat and skin in the case of poultry.

Dairy and derivatives (yogurt, milk)

It is one of the main sources of calcium, which together with vitamin D and lactose, promotes more complete absorption. The recommended intake is at least one glass of milk a day and a maximum of 2 yogurts.

Likewise, cheese is best consumed low in salt and 2-3 slices of cured cheese a day and a portion of fresh cheese are recommended.

Bread and cereals

Consuming cereals and whole grain bread increase the fiber and energy content in the diet. 4 to 6 servings a day are recommended, especially at breakfast.

Extra virgin olive oil, nuts, avocado and seeds

They provide healthy fats and other compounds such as vitamin E that are very beneficial for our health. Its advisable consumption is 3-6 servings per day and 3-7 servings per week for nuts.


It acts as a means of transporting nutrients and substances in the body. To prevent dehydration, it is recommended:

  • Drink frequently and before feeling thirsty
  • Hydrate before, during and after physical exercise
  • Drink liquids more frequently in summer, especially when exposed to the sun and in dry environments.
  • Avoid drinking alcohol

In addition to these tips, we recommend that before going shopping, you make a list of the menus you will prepare for the week and the ingredients you will need. This way, you will avoid wasting food and not fall into temptations or unhealthy foods such as industrial pastries, soft drinks or sweets.

Eating healthy is the key to leading an energetic, balanced life and avoiding cardiovascular diseases.

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Are you a patient participating in RESILIENCE? Here you will find useful information about the details of your participation, activities specifically designed for you. You will also be able to contact RESILIENCE researchers.

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