5 Simple Ingredient Swaps for a Healthier Heart

Eating a healthy, balanced diet is one of the most impactful decisions you can make for the good of your heart health. After all, food is medicine.

But at the grocery store, we’re inundated with impossible-to-pronounce ingredients and fancy marketing phrases that make us think those not-so-healthy choices are better than they really are. So, how do you know which foods are truly the best options?

Luckily we’re cardiologists, so we know a thing or two about a healthy diet. And we want to make it easier for you to grocery shop intentionally, knowing you’re fueling your body with the best ingredients—because when we know better, we can do better.

Here are 5 simple ingredient swaps you can add to your next grocery list to give your heart some extra TLC.

1. Swap seed oils for olive oil or avocado oil.

They may have a longer shelf life than extra virgin olive oil (EVOO) or avocado oil, but seed oils—like canola, soybean, and sunflower, amongst others—are refined through a process that often includes bleaching, deodorizing, and adding chemical preservatives. A better option to keep on hand is EVOO or avocado oil. 

Taste can play a role in whichever becomes your favorite, but it’s also important to note that avocado oil has a higher smoke point than EVOO, meaning it can withstand higher temperatures without smoking.

2. Use cauliflower in place of rice.

Rice isn’t inherently bad, but using cauliflower in its place is a way to boost your heart health with an even healthier option. Cauliflower contains sulforaphane, an antioxidant that can reduce the risk of heart disease by reducing inflammation and lowering cholesterol.

Many stores now sell bags of cauliflower “rice” which comes pre-washed, cut, and ready to throw in a pan as the base of your meal. But you can easily buy cauliflower in bulk and cut it to your desired size. Season and roast to your liking.

3. Add superfoods to a morning smoothie instead of sugary juices.

Conventional juice brands are full of added sugars, which can leave you feeling sluggish before the day even begins. Opt for a simple smoothie instead, using milk, yogurt, a banana, cinnamon, some nut butter, and a sprinkle of superfoods. Many superfoods—like chia seeds, hemp hearts, flax seeds, spinach, or kale—don’t have much of a taste anyway. Pick one and try adding some to your next smoothie to sneak in some extra nutrients to start your day. You might find you like the taste—or don’t even taste them at all.

4. Try walnuts in place of something salty.

Craving something salty? Try walnuts next time. Walnuts are a superfood full of omega-3 fatty acids, which can reduce inflammation and help you feel full, whereas a bag of chips only leaves you wanting more. 

5. Try yogurt with fruit in place of something sweet.

Craving something sweet? Mash up your favorite fruit in a bowl—we recommend raspberries!—mix in some plain, unsweetened yogurt, and set it in the freezer for a few before diving in. In 10 minutes, you’ll have what tastes like ice cream, but is actually a heart-healthy snack that fills you up and satisfies your sweet tooth.

Focus on balance.

Now, we’re not saying to never give in to your cravings. Because the only thing worse for your heart health than a poor diet is stress. Which means stressing over the fact that you want a chocolate chip cookie when you think you shouldn’t have a chocolate chip cookie is worse than just eating a chocolate chip cookie.

It really is all about balance. So start small. Swap out one unhealthy choice for a healthier choice next time you’re at the grocery store. Try a new snack when you’re craving something salty or sweet. And eat a chocolate chip cookie (or two) every now and then.

Small, healthy choices compound into healthier habits over time, helping you improve not only your heart health, but your overall wellbeing too.

Come see us for a customized nutrition plan for your heart health.If you need support creating a detailed nutrition plan specifically for your lifestyle and heart health goals, schedule an appointment with our team of cardiologists.