Simple Swaps to Make for Heart Health

healthy living Aug 29, 2022

Keeping your heart healthy can go a long way toward enjoying years of good health. One of the easiest ways to get it on track is by making simple heart-healthy swaps in your meals. Here are some practical tips to help you hack your meals to make the most of your nutrition and put your heart and mind at ease.


Swap refined carbs with whole grains

Whole grains contain fiber which lowers LDL cholesterol, commonly known as the bad type. Fiber takes longer for the body to digest, so you will feel full longer than you would if you eat refined carbs. Swap out white bread with whole wheat, choose oatmeal instead of corn flakes, and make brown rice your carb for balance in your meals. 


Switch out beef

Beef has been linked to an increased risk of certain cancers. Swap beef for a meatless alternative, try crumbles, bean burgers, or other beans like lentils.  Beans and lentils have the added benefit of more fiber for filling you up and reducing your cholesterol. 


Bake, broil, or air-fry rather than frying in oil

You can try a simple swap: swap out fried foods for baked, broiled, or air-fried. You'll notice that baked and broiled foods will taste better than fried foods (over time), so this isn't a hard swap to stick to! 


Swap salt with spices

Too much salt can cause issues. The spices in your spice rack are a far superior way to add flavor and nutrients without adding more salt. Make sure that spice blends do not contain sodium as they can cause blood pressure to rise to unhealthy levels. 


Choose veggies over chips

If it's something crunchy you seek for a snack, choose crunchy vegetables instead of going for chips. Vegetables like celery, cucumbers, and carrots also give you more fiber. Measure out some snack-sized servings of vegetables to keep in your refrigerator for easy access. 


Satisfy sweetness with fruit

Choose fruit over processed sugary treats when you feel like having something sweet. Fruit satisfies your sweet tooth and has fiber, so you'll wind up feeling more satisfied when you make this healthy food swap.


Use avocado rather than mayo

Avocados are a heart-healthy swap you can use on your sandwiches. Instead of mayonnaise, mash up an avocado and smear it onto your whole wheat bread or wrap. It will add more flavor and nutrition while keeping your chosen bread from feeling too dry. 


Infuse water instead of drinking soda

Infusing water with lemon, cucumber, or herbs like mint gives it a delicious flavor and more nutrients. Choose to drink this over soda and other sugary drinks to keep your heart in good health. 


By making these swaps, you'll be taking small steps to achieve big results with the health of your heart. 


If you want more guidance on swapping out beef, cooking with less oil or eating more veggies, check out my Food For Life class coming up this Saturday, September 3rd.  Not only will you get some great health information, but you will also see some fun, live cooking demonstrations of delicious, easy plant-based meals.



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