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Food Swaps For A Healthy Heart

For a heart healthy diet, choose foods low in saturated fat, added sugar, salt, and cholesterol, and high levels of these can increase risk for heart disease. Better options include minimally processed foods that are high in fiber, unsaturated fats, vitamins and minerals (ex. fruits, veggies, lean meats, low-fat dairy, whole grains, legumes and nuts).

Here are more heart-healthy food swaps for you to consider:

  • Swap red meat for poultry, fish or plant-based protein sources (ex. beans).
  • Instead of butter, use vegetable oil (ex. canola, olive) for cooking.
  • If you need canned or frozen vegetables, opt for the low-sodium or no-salt-added kinds.
  • Instead of chips or cookies, snack on fresh cut veggies with a stick of low-fat mozzarella.
  • Avoid carb-based sides (ex. bread, pasta, baked potatoes) and choose a veggie heavy salad instead.
  • Make fresh soup rather than going for the canned version.
  • Try replacing traditional desserts like cake or ice cream with fruit and yogurt.
  • A handful of unsalted nuts are a smarter option than a prepackaged energy bar for a midday pick-me-up.
  • Choose whole grains (ex. whole wheat bread, brown rice) over the refined white counterparts.
  • When baking, swap butter or oils for unsweetened apple sauce, mashed bananas or low-fat yogurt.
  • Choose 1 percent or skim milk instead of 2 percent or whole milk.
  • Swap sodas and other sugar-sweetened beverages for water or tea.
  • Nix the burger and fries and replace it with a sandwich loaded with veggies.

Do you have any other heart healthy tips to share? Connect with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest.

Start your day with a yummy breakfast from the Brick Your Neighborhood Deli. Our new breakfast menu is served until 10:30am Monday-Saturday, and then we offer our delectable signature sandwiches. Come visit us today!