Easy food swaps that benefit your heart

For many, the phrase “heart-healthy eating” instantly conjures images of bland, boring meals.

Heck, “healthy eating” can have the same effect.

But food that’s good for your heart can also be appealing. In fact, there are some ingredient changes that will make your favorite dishes healthier that your taste buds may not even detect.

“What you eat makes a big difference in your heart health,” said David Davidson, MD, cardiologist with Endeavor Health. “Unhealthy eating habits can contribute to high blood pressure, high cholesterol, and obesity, which can lead to heart disease.”

Focusing on eating more fiber, fruit and vegetables and healthy fats will improve your health and will likely change your usual menu. But what about those comfort foods you don’t want to do without?

Whether you’re looking to prevent heart disease, or need to eat better to improve your health, take these food swaps for a test drive:

1. Nonfat plain Greek yogurt for sour cream. It tastes so much like sour cream, you won't notice the difference in your taco, holiday dip or soup. Swapping a half cup of yogurt for sour cream will cut 220 calories, 22 grams of fat and 13 grams of saturated fat, but add up to 12 grams of protein.
2. Unsweetened applesauce (or mashed banana) instead of oil. You can cut a whopping 900 calories and 109 fat grams per half cup by using unsweetened applesauce or mashed bananas in place of olive or canola oil in your baked goods.
3. Cut back on salt. Salt makes things taste better. But it can also raise your blood pressure. Try limiting sodium intake to 1,500-2,300 mg per day. If a favorite recipe would put you over the limit for sodium, try substituting low-sodium seasoning, fresh herbs or citrus to add flavor.
4. Sub in vegetables for meat. Yes, it sounds impossible. But some veggie swaps for meat are filling, satisfying ways to get protein that are better for your heart. Consider switching a couple of meals with meat each week for plant-based options like a veggie burger or a taco made with lentils and avocados.
5. Limit beige side dishes. Instead of a side of white rice, potatoes or pasta, reach for green veggies like broccoli, beans or spinach. Green vegetables will provide more vitamins and fiber, which helps keep cholesterol low.

“Eating well will go a long way toward keeping your heart healthy, but don’t forget that refraining from tobacco, minimizing alcohol, regular exercise, stress reduction and good sleep habits are also important to maintain heart health and overall health,” Dr. Davidson said.

The American Heart Association recommends adults get 150 minutes of exercise per week, or 30 minutes of exercise at least five days a week. Adults should also get 7 to 9 hours of sleep per night, according to the National Sleep Foundation.

Exercise and a good night’s sleep can help reduce stress, along with practicing gratitude and mindfulness.