Enjoy these smart food swaps for a healthy heart

February is American Heart Month. Heart disease is the number one killer in Americans. However, following a heart healthy diet and lifestyle can make a big difference in helping to prevent heart disease.

The American Heart Association recommends choosing a diet rich in fruits and vegetables, whole grains, and to include nuts and seeds, fatty fish and heart-healthy fats. It also recommends limiting foods high in trans fats, saturated fats and sodium.

As a nutritionist counseling clients on heart health, rather than advise clients just on what foods to avoid, I like to empower them by offering healthy food choices and substitutions to make.

Below are 10 smart food swaps which can make a huge difference to the health of your heart. These are simple tweaks to your diet that can boost your nutrition and they also taste great.

1. START YOUR DAY WITH A BOWL OF OATMEAL INSTEAD OF CREAM OF WHEAT.

Oatmeal contains soluble fiber which has been shown to reduce cholesterol levels. The type of fiber in oatmeal, beta glucans, may be particularly beneficial for heart health and for weight control. Oatmeal also contains the minerals magnesium and potassium also good for the heart.

2. ADD SLICED APPLE OR BLUEBERRIES TO YOUR OATMEAL INSTEAD OF SUGAR.

I am an oatmeal lover and I’ve been adding sliced apple and other fruits such as blueberries to my bowl BEFORE cooking it. It makes the oatmeal so sweet you don’t need any sugar.

3. ENJOY A BEAN-BASED VEGGIE BURGER INSTEAD OF A HAMBURGER FOR LUNCH.

Bean and legumes are a great plant based protein while also contributing to a healthy heart.  They are rich in soluble fiber, devoid of saturated fat, and fairly low in calories. Hamburgers on the other hand, are high in unhealthy saturated fats which have been shown to elevate “bad” LDL cholesterol.

4. TOP YOUR BURGER WITH SPINACH INSTEAD OF CHEESE.

Spinach and other vegetables are rich in vitamins, minerals and fiber and are also fairly low in calories. Spinach contains the antioxidants vitamins A and C, potassium, folate and fiber.

5. SNACK ON NUTS INSTEAD OF CHIPS.

Hungry for a snack? Adding nuts to your diet is a great way to boost your intake of heart healthy omega-3 fatty acids’s that can benefit the heart, brain and skin. Nuts also contain the antioxidant vitamin E. And nuts even help with weight loss!

6. START YOUR DINNER WITH A COLORFUL SALAD INSTEAD OF FRIED ZUCCHINI STICKS.

Starting your meal with a colorful salad is a terrific way to boost heart healthy nutrients in your diet. Salads and vegetables are high in fiber, vitamins and minerals, and low in calories. The different colors provide different nutrients so throw in romaine lettuce rich in the B vitamin folate, red cherry tomatoes rich in lycopene and carrots which are full of beta carotene.

7. TOP YOUR SALAD WITH ROASTED CHICKPEAS AND AVOCADO INSTEAD OF CROUTONS.

Avocados contain heart-healthy monounsaturated fat, a good fat which may contribute to heart health. Avocados are also high in the antioxidant vitamin E. Not only is this green fruit (yes, it is a fruit) good for the heart, it tastes great and adds a zest of flavor. Roasted chickpeas will add crunch and fiber!

8. CHOOSE OLIVE OIL INSTEAD OF BUTTER.

Olive oil is rich in monounsaturated fat, also known as a heart-healthy fat. Diets rich in olive oil have been associated with a healthy heart. This oil is is also rich in antioxidants, including vitamin E and polyphenols which protects blood vessels and other components of the heart. Next time you visit your favorite restaurant, dip your bread in olive oil instead of butter.

9. CHOOSE GRILLED SALMON INSTEAD OF STEAK. 

Fish is good for the heart. In particular, fatty fish such as salmon, tuna and sardines are chock full of heart healthy omega-3 fatty acids. Omega-3s are polyunsaturated fats that have been shown to benefit the heart as well as the brain.

10. DRINK A GLASS OF RED WINE INSTEAD OF A SODA.

Moderate amounts of alcohol (one drink for women and two for men) have been shown to contribute to heart health and may improve good HDL cholesterol levels. For an added boost, red wine in particular, contains polyphenols, including resveratrol, which have been associated with an increase in good cholesterol and a decrease in inflammation. But remember, no one got heart disease from a deficiency of alcohol so if you don’t drink, don’t feel compelled to start!

 Enjoy these smart food swaps for a healthy heart