Heart Health

Easy – and Tasty – Food Swaps for a Healthier Heart

Healthy food tastes gross.
Eating healthy is too hard.
I don’t have time to make a bunch of complicated recipes.

You’re not alone if you have these thoughts about eating healthy. But what if we told you eating healthy can be as easy as making a few simple food swaps? Try these swaps and you can clean up your diet while also improving your heart health.

1: Pick your fat wisely

Instead of using butter, which is full of saturated fat, swap in an oil, such as olive, avocado or canola.

2: Choose whole grains

Kick refined grains to the curb. Whole grains have more nutrients and will keep you fuller longer. Healthy options include 100% whole wheat bread, plain oatmeal, brown rice, wild rice, quinoa and barley. You can also replace all-purpose flour with whole wheat flour in recipes.

3: Pick a better protein

Choose poultry, fish or beans instead of beef, which is higher in saturated and trans fats – both of which can lead to high cholesterol.

4: Choose baked or broiled

Just say no to fried foods. Breading soaks up the extra grease during cooking, which means you end up eating more fat.

5: Opt for spices instead of salt

Too much sodium can increase your blood pressure. Spices add a ton of flavor to food and as a bonus also provide antioxidants not found in salt.

6: Snack on mixed nuts or air-popped popcorn

These healthy snacks provide all of the crunch of a bag of chips with way more nutrients. Just be aware of your serving size because the calories can add up.

7: Choose fruit as a natural sweetener

Instead of using sugar, try adding fresh berries to plain yogurt or pureeing a banana or strawberries in a food processor for a sweet frozen treat.

8: Add avocado instead of mayo

Mayo is loaded with saturated fats whereas avocado has heathy fats and nutrients to boost your heart health.

9: Improve your heart health with Network Health

Network Health’s member wellness programs provide incentives to help you live healthier. We’ll also connect you with a personal doctor so you can learn about your heart numbers and develop a plan to stay healthier over time. Learn more at networkhealth.com.