Staying active & making healthier choices are crucial parts of Heart Health Month, and we want to make it as easy as possible! You don’t have to jump into the deep end with a lifestyle overhaul. Start simple with these heart-healthy swaps to make each bite just a little better for you.
Heart Healthy Swap
Smearing mayo on sandwiches means adding unhealthy fats that, when eaten in excess, don’t do your body any favors. Try swapping it with:
- Greek Yogurt
This works best in recipes!
This heart-healthy fat-filled option is a much better fix.
Like Greek Yogurt, hummus has a protein kick that mayo can’t offer.
It’s on everything from microwave meals to restaurant foods. But, we’re also guilty of adding a little more at home, too, which isn’t great considering the AHA recommends 1 teaspoon of added sodium per day! There’s plenty of other ways to add flavor to foods, such as:
- Fresh lemon juice
Vinegar can bring a touch of brightness to your food without the added sodium!
- Herbs and spices
Create a new flavor with different blends of spices to add a twist.
When you’re craving a burger, remember there are plenty of options now! Red meat is higher in fat, but it does contain iron & other nutrients that make it just fine to have in your diet — in moderation. Other times, try:
- Ground Turkey
- Plant-Based Meats
If you’re craving steak, just make sure you’re choosing heart-healthy cuts:
- eye of round
- sirloin tip side
- top round
- top sirloin
Western diets are notorious for being high in sugar. New heart-healthy guidelines from the AHA urge people to consume no more than 100-150 calories from added sugars per day. We tend to sneak it in with drinks & condiments, but some heart-healthy swaps include:
- Unsweetened applesauce or banana
These are great swaps for baked goods that help keep the sweetness without being overpowering.
- Plant-based sweeteners
There are plenty of options, such as Stevia, which allow you to curb your sweet tooth without taking on any sugar.