Get started by swapping less healthy options with foods that are better for heart health.
Swap Butter for Avocado Oil or Olive Oil
“When cooking, swap butter for avocado oil or olive oil to reduce saturated fat, which can raise cholesterol,” says Erin Sheehan, RDN, a cardiovascular dietitian at Wellstar Health System in Marietta, Georgia. “Small swaps, such as replacing saturated fats with heart-healthy unsaturated fats, can help lower cholesterol and support heart health over time.”
Other sources of saturated and trans fats include shortening, lard, stick margarine, and tropical oils such as palm and coconut oils. Mono- and polyunsaturated fats also come from canola, peanut, and other vegetable oils.Some of these may taste different from what you’re used to, so you may need to experiment with them. And you may want to have a few different types of oil on hand, since some work well for one type of cooking but not another.
Swap Sugary Cereal for Oatmeal
Breakfast cereals are very popular, and some even boast being “heart healthy” or “part of a healthy breakfast.” But many of them are loaded with sugar, and are low in protein and fiber.
“Instead of sugary cereal, opt for a bowl of oatmeal topped with fruit and nuts for a boost of fiber,” says Sheehan. “It contains heart-healthy fats without all the added sugar.”
Oatmeal contains protein, fiber, and many other nutrients, and it’s been shown to help lower your cholesterol levels and reduce the risk of heart disease.Oatmeal can also help regulate blood sugar, help with weight loss, and boost gut health. But not all oatmeal is created equal. Be wary of the flavored packets of instant oatmeal, which are often full of sugar.
Swap Bacon or Sausage for Avocado Slices
Bacon and eggs is a breakfast staple. Ditto for sausages, which often serve as a side to eggs or pancakes. But bacon, sausage, and other processed meats are high in saturated fat and sodium, explains Sheehan.
Processed meats, including bacon and sausage, have been linked to a higher risk of cardiovascular disease, including stroke and heart attack.
Avocado slices are a healthy, nutrient-dense substitute for bacon and sausage. “Avocado slices add fiber and heart-healthy monounsaturated fats to your plate,” says Sheehan. “Avocados are also high in potassium, which can help lower blood pressure.”
Swap Sour Cream for Greek Yogurt
“Use plain Greek yogurt as a high-protein alternative to sour cream on dishes like chili or tacos,” says Sheehan.
Comparing the full-fat versions, sour cream has more than four times as much saturated fat and three times as much cholesterol as Greek yogurt. Two tablespoons of sour cream contains almost a quarter of the saturated fat the AHA recommends you have in a whole day.
When you compare nonfat versions, Greek yogurt has significantly less sodium and more protein than sour cream.
Due to the way it’s processed, Greek yogurt is thicker and creamier than plain yogurt, making it a convincing and healthier substitute for not only sour cream but mayonnaise, butter, and heavy cream in certain recipes. “Greek yogurt can also be used as a replacement for mayonnaise in chicken salad and creamy dressings,” says Sheehan.
Swap Red Meat for a Meatless Meal
Cutting back on red meat and enjoying meatless meals can benefit your heart and overall health.Eating too much red meat is linked to an increased risk of heart disease, obesity, and certain types of cancer.
“Try a meatless meal of beans or lentils, or choose fish a few times per week,” says Sheehan.
Plant sources of protein, such as beans and legumes, are also a good source of fiber and other nutrients. You may have to experiment with different recipes, but you can start off with something simple, like adding chickpeas to salad instead of meat, or making a bean soup or chili.
Swap White Rice for Brown Rice
White rice isn’t inherently unhealthy. But because it is processed, it is stripped of many of its nutrients and fiber. Brown rice, on the other hand, is more nutrient dense and contains more fiber, magnesium, potassium, iron, and certain B vitamins.
“Instead of white rice, choose higher-fiber grains, such as brown rice, quinoa, or farro,” says Sheehan. “They provide more fiber and micronutrients to support heart health and keep you fuller for longer.”
You can also boost the nutrition content of white rice by combining it with other grains or adding nonstarchy veggies, beans, or legumes.