5 Super Easy Food Swaps that Support Your Heart Health

Did you know that heart disease is the leading cause of death in the United States?  Heart disease actually refers to many different heart-related medical conditions.  According to the CDC, the most common diagnosis is Coronary Artery Disease also known as CAD.  

For American Heart Health Month, we at Lose It! want to help support the health of your heart. We know that you’re using our app to log your food choices and thought it’d be a great time to offer some suggestions on heart-healthy food swaps for those interested.  This week take a look at your recent food logs and compare them with our list of ideas below to see what swaps can be made.

Five Heart-Healthy Food Swaps

1. Walnuts for Croutons 

Do you love a crunch factor on your salad?  (First, kudos to you for choosing that salad … those leafy greens are a superb choice for your health.)  To take it up another notch, try swapping your croutons for walnuts.  Why?  Croutons, while delicious, don’t really provide many nutritional benefits.  On the contrary, walnuts could be the next superfood.  They provide a similar crunch factor while providing you with plant-based omega-3s, magnesium, protein, and fiber.  The research is so strong that the American Heart Association has made walnuts a certified heart-healthy food.  Next time you’re grocery shopping look for the seal on various packages of walnuts.

2. Avocado for Mayo 

It’s no surprise to hear about our love for avocados around here and applying it as a spread is one of our favorite uses.  Avocados are considered heart-healthy because of their monounsaturated fat content.  With 75% of its fat content coming from “good fats,” it’s a great swap for other creamy spreads that may be higher in saturated fat like mayonnaise.  In addition to boosting those healthy fats, avocados are supplying 20 different vitamins and minerals. Did you know some grocery stores carry diced avocados in the frozen section? This product may be an easier way to keep ripe avocados on hand more regularly. Bonus use: Frozen avocado can also be used in smoothies to make them extra creamy

3. Spices for Salt 

Excess salt in the diet may contribute to blood pressure issues.  Salt no matter the form – talking to you sea salt or Himalayan pink salt – all contain sodium whereas herbs and spices do not.  Make time this week to go through your spice cabinet or drawer and familiarize yourself with the uses for those spices you have on hand.  New to cooking?  We recommend purchasing the following spices to get you started: garlic powder, onion powder, lemon pepper, and Italian seasoning. 

4. Baked for Fried 

This is a common suggestion, but an important one nonetheless.  When you hear this swap, what comes to mind?  Most likely fried chicken or french fries – a common answer is something with breading or fast food.  While these answers are correct, it’s equally important to remember other fried items like chips, frozen foods, or donuts.  Read the labels to identify products that have been baked or ‘popped with air’ instead of fried to support a heart-healthier choice.  If you really enjoy the crispy taste of fried foods, then it may be time to explore the air fryer. Its convection heat methods get food nice and crispy without the oil.

5. Beans or Fish for Meat 

Do you eat the recommended two servings of seafood per week?  What about beans … are you eating those regularly?  If not, this could be a great goal to set.  Why?  The American Heart Association supports evidence-based research that saturated fat contributes to elevated LDL cholesterol values.  One way to reduce saturated fat intake is through your protein choices.  Choosing beans and seafood more often, therefore reducing other animal-based proteins like poultry, beef, or pork, should promote lower saturated fat content in your diet. Next time you’re meal prepping aim to include beans and fish in at least one meal per week.

The Bottom Line

While these swaps may seem like small changes, they add up to support a healthier heart.  We encourage you to continue making these changes not only in February but all year long.  Let us know what healthy swaps you’re committing to this year in the comments below!

This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment.

Last Reviewed: 09/2022