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Your Healthy Grocery List

Put it on your kitchen shelf or leave it on the store shelf? Here's a list of healthy items you should stock up on.

Photos depict models, not actual patients or healthcare professionals.

Every kitchen needs a refrigerator

Every kitchen needs a refrigerator and pantry filled with healthy, tasty ingredients. Pick up the nutritious groceries below and your homemade meals may help you manage your "bad" cholesterol and/or A1C.

Be sure to talk to your healthcare professional before making changes to your diet. Food options may vary for you.

Please be aware that certain fruits are higher in sugar and certain foods are higher in sodium.

20 must-have items for your healthy shopping cart

Your Healthy Grocery List

Milk and dairy products

The most significant source of calcium in a diet, milk contains many other essential nutrients, some fortified with vitamin D. What to choose:

  • Fat-free or low-fat 1% milk
  • Fat-free plain or flavored yogurt without added sugar
  • Reduced fat cheese, string cheese, or cottage cheese


If you don't drink dairy products, there are several alternative options such as soy, almond, or rice milk that are fortified with calcium.


These vegetables are not only very high in fiber, but are also an excellent source of protein. Include dried beans in several meals a week.
What to choose:

  • Dried or canned kidney, pinto, or black beans
  • Soy beans (edamame)


A great source of protein and loaded with fiber, vitamins, and minerals.
What to choose:

  • Yellow, green, or brown lentils

Nuts and Seeds

Good sources of unsaturated fats, magnesium, zinc, copper, niacin, thiamin, and vitamin E.
What to choose:

  • Walnuts, almonds, cashews, peanuts, pecans, pine nuts, or pistachios
  • Flax and sunflower seeds

Whole grains

Whole grains are rich in vitamins, minerals, and fiber, all of which should be included in a well-balanced diet.
What to choose:

  • Whole-wheat bread and pasta, whole-grain cereal, brown rice, oatmeal, or barley


The more color the better, fresh or frozen. They provide fiber, vitamins and minerals.
What to choose:

  • Dark green leafy spinach, watercress, kale
  • Carrots, green beans, zucchinis, onions, leeks, artichokes, broccoli, Brussels sprouts, or cauliflower
    *When your favorite vegetables are out of season, frozen ones can be a nutritious alternative.


Valuable sources of vitamins and fiber. Enjoy a variety, especially berries.
What to choose:

  • Blueberries, strawberries, or raspberries
  • Apples, bananas, pears, pineapples, watermelons, mangos, peaches, or grapes
    When your favorite fruits are out of season, frozen ones can be a nutritious alternative.

Lean meats

Meat and meat substitutes are great sources of protein. The best choices are the cuts that are lower in saturated fat and calories.
What to choose:

  • Poultry without skin, lean beef, veggie burgers, or tofu


These starchy vegetables can be full of vitamin A and fiber.
What to choose:

  • Sweet potatoes


Raw, canned, or juiced, these fruits are a great source of vitamin C.

Citrus fruits

Contain soluble fiber and vitamin C. What to choose:

  • Grapefruits, oranges, lemons, or limes

Fish and seafood

Many types of fresh fish are high in omega-3 fatty acids.
What to choose:

  • Salmon, sardines, herring, mackerel, bronzino, tuna, or canned fish packed in water
    NOTE: The Food & Drug Administration and the Environmental Protection Agency have issued a joint consumer advisory about mercury in fish and shellfish. This advice is for women who might become pregnant; women who are pregnant; nursing mothers; and young children. Your fish and shellfish consumption should be limited to no more than 12 oz. per week. Get a more detailed explanation from the FDA.

Cooking oils

These oils are an essential part of preparing any home cooked meal. Many cooking oils provide essential fatty acids and vitamin E.
Choose foods that are low in fat or are made with unsaturated fats. (Avoid foods with trans-fats).
What to choose:

  • Olive, canola, peanut, sunflower, soybean, corn, or sesame oils or fat-free cooking spray


Use herbs to add flavor to your food instead of relying on fat and salt.
What to choose:

  • Garlic, ginger, cilantro, oregano, basil, rosemary, sage, thyme, or tarragon


Replacing salt with spices can help reduce sodium intake and add wonderful flavors to many foods.
What to choose:

  • Cinnamon, paprika, nutmeg, cumin, or turmeric


Choose liquid oil-based dressings instead of cream-based ones that can be high in saturated and trans-fats (or consider skipping the dressing).


A healthier option than butter, spreads taste great and can be used as a topping or while cooking.
What to choose:

  • Trans-free margarines or spreads with plant stanols or plant sterols


It is important to consider the sugar and sodium content when making food and beverage choices.
The FDA and the WHO recommend limiting the amount of sugar and sodium content in your food and drinks.1,2,3
Talk to your healthcare professional about cutting down on sugar and salt in your diet.


Talk to your healthcare professional about choosing the right beverages for you with reduced sugar content.
What to choose:

  • Water
  • Herbal, black, or green teas
  • Low-calorie drinks

Make Welchol (colesevelam HCl) part of your daily routine

Make Welchol®
(colesevelam HCl)
part of your daily routine

Try to take your Welchol at the same mealtime each day

Associating a certain meal with taking your Welchol may
help you remember to take your dose. Visit
to learn more about the dosing instructions for Welchol
Tablets and Welchol for Oral Suspension.

Learn more about Welchol

Important Safety Information

WHAT IS WELCHOL® (colesevelam HCl)?

Welchol, along with diet and exercise, lowers LDL or “bad” cholesterol. It can be taken alone or with other cholesterol-lowering medications known as statins.

Welchol lowers LDL cholesterol in boys, and in girls who have had a menstrual period, ages 10 to 17 years, with a condition known as heterozygous familial hypercholesterolemia (a genetic disorder that causes high cholesterol) alone or with other cholesterol-lowering medications known as statins after inadequate control with diet alone.

Welchol, along with diet and exercise, also lowers blood sugar levels in adult patients with type 2 diabetes mellitus when added to other anti-diabetes medications (metformin, sulfonylureas, or insulin).

Welchol should not be used to treat type 1 diabetes or diabetic ketoacidosis.

Welchol has not been studied with all anti-diabetes medications.

Welchol has not been studied in children younger than 10 years old or in girls who have not had a menstrual period.

Important Safety Information About Welchol (colesevelam HCl)

Welchol is available by prescription only. Ask your HCP if Welchol is right for you.

Welchol is not for everyone, especially those with:

  • a history of intestinal blockage,
  • blood triglyceride levels of greater than 500 mg/dL, or
  • a history of pancreatitis (inflammation of the pancreas) due to high triglyceride levels.

Welchol has not been shown to prevent heart disease or heart attacks.

Tell your health care provider (HCP) if you have high triglycerides (greater than 300 mg/dL).

Tell your HCP if you have stomach or intestinal problems, including gastroparesis (when the stomach takes too long to empty its contents), abnormal contractions of the digestive system, a history of major gastrointestinal tract surgery, if you have trouble swallowing, or if you have vitamin A, D, E, or K deficiencies.

Welchol has known interactions with cyclosporine, glimepiride, glipizide, glyburide, levothyroxine, certain birth control pills, olmesartan medoxomil, and metformin extended release (ER). Welchol has not been studied with all combinations of drugs and supplements. Please tell your HCP about all medications and supplements you may be taking before beginning Welchol, as your HCP may tell you to take your other medications and supplements 4 hours before taking Welchol.

Remember to tell your HCP if you are pregnant, plan to become pregnant, or are breastfeeding.

Welchol (colesevelam HCl) for Oral Suspension should not be taken in its dry form.

Welchol for Oral Suspension is recommended for, but not limited to, use in appropriate pediatric patients as well as any patient who has difficulty swallowing.

Phenylketonurics: Welchol for Oral Suspension contains 27 mg phenylalanine per 3.75 gram dose.

In clinical trials, the adverse reactions observed in ≥2% of patients, and more commonly with Welchol than placebo (“sugar pill”), regardless of investigator assessment of causality seen in:

  • Adult patients with high LDL (“bad”) cholesterol were:
    constipation, indigestion, nausea, accidental injury, weakness, sore throat, flu-like symptoms, runny nose, and muscle aches
  • Pediatric patients with high LDL (“bad”) cholesterol were:
    inflamed nasal passages and throat, headache, fatigue, creatine phosphokinase (a muscle enzyme) increase, runny nose, and vomiting
  • Adult patients with Type 2 Diabetes were:
    constipation, low blood sugar (hypoglycemia), indigestion (dyspepsia), nausea, high blood pressure (hypertension), and back pain

You are encouraged to report negative side effects of prescription drugs to the FDA. Visit, or call 1-800-FDA-1088.

For patients having difficulty affording their Daiichi Sankyo medication, please call the Daiichi Sankyo Patient Assistance Program at 1-866-268-7327 for more information or visit

Click here for full Product Information about Welchol.

Grocery Footnote

1. Food and Drug Administration (FDA). Dietary Guidelines 2015-2020. Updated 2015. Accessed April 9, 2018.
2. World Health Organization (WHO). Sugars intake for adults and children guidelines – 2015. Updated 2015. Accessed April 9, 2018.
3. World Health Organization (WHO). Salt reduction. Updated June 2016. Accessed April 9, 2018.

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