Heart-Healthy Food Swaps

Eat This: Frozen vegetables

Not That: Canned vegetables

The majority of people with heart disease consume, on average, more than twice the recommended daily amount of sodium, one study found. “Regularly consuming that extra sodium can elevate blood pressure and increase cardiovascular disease risk,” says Jennifer Pallian, a nutritionist and food scientist in Seattle and Vancouver, British Columbia. All the more reason to avoid canned veggies, which may contain added salt for flavor.

“Frozen vegetables are flash-­frozen shortly after harvest, preserving nutrients naturally, without salt,” Pallian explains. If you still prefer canned, give your produce a quick rinse before eating it. One study that looked at canned peas found that draining and rinsing them with water reduced their sodium content by about 12 percent.

Eat This: ‘Nice cream’

Not That: Sugary ice cream

While ice cream may be a better choice than cookies, cake or brownies, it’s high in saturated fat, and many versions, especially those with mix-ins like cookie dough or candy, are jam-packed with sugar. A ⅔ cup serving of Ben & Jerry’s “Everything But The…” flavor contains 38 grams of sugar — 13 grams more than the daily limit the American Heart Association recommends for women.

Try “nice cream,” typically a dairy-free, fruit-based version made by blending fruits, like nutrient-rich frozen bananas, into a creamy sorbet. (Bussard’s favorite is frozen bananas, frozen cherries and cacao powder.) For a lower-sugar version, blend a frozen banana with 2 cups frozen berries, 2 small avocados and ½ cup unsweetened almond milk. Pro tip: Always remove the peels before freezing bananas; otherwise they turn into little bulletproof vests.

Eat This: Ground nuts

Not That: Breadcrumbs

Do you use breadcrumbs to coat chicken breasts, mix into meatballs or sprinkle on top of a casserole? “Breadcrumbs can include refined white flour, added salt, hydrogenated oils, added sugar: calories, not nutrition,” says Dr. Joel Kahn, founder of the Kahn Center for Cardiac Longevity in Bingham Farms, Michigan.

“Nuts and seeds used as a breadcrumb substitute will offer more fiber, minerals and protein than bread alone,” says Kahn. Research has linked higher nut consumption to a 19 percent lower risk of cardiovascular diseases and a 25 percent reduced risk of cardiovascular disease-related death. Grind up combinations like almonds and cashews in a food processor, then sprinkle in a few spices of your choice.

Drink This: Fiber- and protein-rich smoothie

Not That: Fruit juice

One cup of OJ can deliver 22 grams of sugar, with no fiber or fat to slow its impact on your body. If you’re going to drink juice, stick to an occasional half-cup serving of 100 percent fruit juice. “Add sparkling or tap water to extend the fruit juice further,” Kahn recommends.

Fruit-only smoothies can have the same blood-sugar-spiking effect. Instead, pack your blender full of fiber, protein and healthy fats to keep your blood sugar stable. “Blend whole fruits, leafy greens, unsweetened almond milk or low-fat yogurt, and a tablespoon of chia [seeds] or flaxseeds for a heart-smart meal or snack,” says Meghan Gonzalez, a registered dietitian in Orange County, California. You can also toss in ingredients like nut butter and avocado.

Eat This: Homemade salad dressing

Not That: Store-bought dressing

Just check the labels: Many commercial salad dressings contain water and sugar among their top ingredients. Neither should be the highlight of your salad. Be especially wary of any dressings that are labeled “fat-free,” as these are often packed with added sodium and sugars to offset their lack of flavor.

The thing is, you want fat in your salad dressing, as long as it’s good-for-you fat. “Having some fat in your dressing can help with the absorption of fat-­soluble vitamins in your salad,” Bussard says, but limiting portions is key. Making your own dressing allows you to focus on adding heart-healthy oils, like olive oil, and leaving out the questionable fats, like soybean oil. For a quick vinaigrette, mix extra-virgin olive oil with red wine vinegar and some fresh chopped herbs.

Eat This: Pureed fruit

Not That: Artificial sweeteners

A 2022 study found that a higher consumption of artificial sweeteners was associated with an increased risk of cardiovascular diseases. “While more research is needed, limiting artificial sweetener intake is a reasonable precaution,” says Kahn. (Talk with your doctor if you use artificial sweeteners as part of a low-carb diet.) Mashed bananas or unsweetened applesauce can be used to sweeten baked goods. You can even use pureed prunes, as Lauren Manaker, a registered dietitian in Charleston, South Carolina, does. “Puree 8 ounces of pitted prunes with ¼ cup of warm water,” she says. “Use this puree to swap out half the sugar you would usually use in your brownie, cookie, muffin and other baked-good recipes.”

Eat This: Chicken breast

Not That: Processed meat

Processed meats like hot dogs, salami, bologna and pepperoni are high in saturated fats, sodium and preservatives. One study found that eating just over 5 ounces or more of processed meat per week was associated with a 46 percent increased risk of cardiovascular disease and a 51 percent increased risk of death from any cause, compared with eating none.

Instead of buying processed lunch meat, use leftover chicken or turkey breast. You can even throw a chicken breast in the slow cooker, shred it and keep it in the fridge as a protein for whatever you’re eating the next three to four days.