If you want to eat for better heart health, you don’t have to give up all your favorite foods. But there are a few food swaps that can go a long way when it comes to supporting your heart.
First, think about upgrading your fats, Dr. Ian Smith, physician and New York Times bestselling author of “The Last 15,” tells TODAY.com.
We actually need to eat some fat, he says, but we should pay attention and prioritize eating the right type and amount. Generally, we should aim to replace saturated and trans fats with unsaturated fats, which have heart-protective properties, he says.
Next, remember that “fiber is a heart superpower,” Smith says. Fiber helps remove cholesterol from the body, which supports overall cardiovascular health. But most of us don’t get enough fiber, which is why we should make it a point to seek out fiber-rich foods.
That’s easy when you follow Smith’s third tip: Make plants a priority. You don’t need to give up meat entirely, but your plate should lean towards plant-based foods, like fiber-rich vegetables, fruit, beans and whole grains.
Finally, keep an eye out for sodium, Smith says, which can “hide in plain sight and raise blood pressure.” It can be lurking in foods like bread, soups, sauces and packaged meals.
If you’re not sure where to start, here are a few of Smith’s top heart-healthy food swaps to work into your daily meals.
Heart-Healthy Food SwapsSnacksInstead of potato chips, try roasted almonds or pistachios. Nuts like these are higher in both protein and fiber than snacks like chips and pretzels.Rather than cheese and crackers, have some hummus and vegetables. This healthier snack provides fiber with less saturated fat and lower sodium, Smith says.
Smith never eats potato chips, which he says “have no redeeming nutritional value.” Instead, he prefers roasted almonds or pecans, both of which contain protein, fiber and healthier fats. They’re also “extremely portable,” he adds.
DessertsIf you like ice cream, swap in Greek yogurt and fresh berries instead. You’ll get more protein from the yogurt — as well as fiber from the berries — without as much added sugar or saturated fat.Instead of cupcakes or cake, try baked apples with cinnamon. The apples will provide some natural sweetness, as well as heart-healthy fiber.
While Smith generally tries to keep sweets to a minimum, “I love cupcakes and chocolate chip cookies,” he says. “If I’m truly craving one, I will go ahead and have it, but I make a deal with myself to only have one or two splurges a week.”
Moderate consumption like this is fine, he adds. “And what would life be like without an occasional treat?”
CondimentsRather than having mayo on your sandwich, spread some plain Greek yogurt or mashed avocado on instead. Both of these have less saturated fat and can provide more heart-healthy fats and protein.If you tend to use butter in the kitchen, swap in extra virgin olive oil, which supports healthier cholesterol levels.
Smith has personally “dramatically reduced” his consumption of butter in an effort to cut down on saturated fats. Compared to butter, olive oil “has a much healthier fat profile,” he says.