Beans, Grains, Sauces

• Assorted canned beans such as lentils, kidney, garbanzo, pinto and black beans (Note: Choose low or reduced sodium if you have high blood pressure.)
• Dried beans (lentils, split peas, garbanzo beans, black beans)
• Reduced-sodium soups with beans (for example, Health Valley)
• Vegetarian chili beans (for example, Westbrae Naturals or Health Valley)
• Vegetarian or nonfat refried beans
• Rolled, steel cut or Irish oats
• Oat bran
• Whole or ground flaxseeds
• Whole-grain cold cereals (Note: Choose cereals that contain 5 or more grams of dietary fiber and fewer than 8 grams of sugar per serving.)
• Barley
• Brown rice, wild rice and/or brown basmati rice
• Grains such as wheat berries, couscous, polenta, millet, bulgur or quinoa (pronounced keen-wa)
• Whole wheat, spelt or kamut pastas (Note: These whole grain pastas come in bowtie, fettuccini, lasagna, spaghetti, fusili, spiral, elbow macaroni and ravioli varieties.)
• Wheat germ
• Whole-wheat flour and whole-wheat pastry flour
• Soy flour
• Cornmeal
• Reduced sodium canned diced tomatoes, whole tomatoes and tomato sauce
• Tomato paste
• Low-fat or fat-free pasta sauce
• Reduced sodium chicken, beef and vegetable broths
• 98% fat free cream of mushroom or chicken soups (for example, Campbells Healthy Request)

Reviewed by the doctors in the Department of Preventive Cardiology and Rehabilitation at The Cleveland Clinic Heart Center.

Edited by Cynthia Haines, MD, WebMD, August 2004.

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