Regular consumption of red meat may increase your heart disease risk, research suggests. It may be due in part to the chemicals the gut produces while digesting red meat or by-products released when grilling or cooking it at high temperatures.

But there’s a heart-healthy substitute: Lentils are low in fat and sodium and high in fiber, contain beneficial nutrients and may help lower LDL cholesterol. You can work them into a pasta sauce or substitute them for ground beef in dishes like tacos or burritos, says Dr. Brooke Bussard, a Baltimore-based lifestyle medicine health coach and author of Chew on This. Combine 2 cups cooked lentils with 1 cup walnuts, 1 clove garlic, 2 teaspoons each oregano, cumin and chili powder, ½ teaspoon salt, and 2 tablespoons water or olive oil in the blender for a delicious Mexican-dish meat substitute.

Starchy side dishes like rice are high in carbohydrates and can lead to spikes in blood sugar: Some studies have shown that higher consumption of white rice is associated with an increased risk of diabetes, a risk factor for heart disease. (In fact, people with diabetes have twice the risk of developing heart disease as those who don’t.)

Quinoa (pronounced “keen-whaa”) is actually a seed, rich in fiber and B vitamins and packed with plant-based protein. Some research has shown that quinoa may help reduce bad (LDL) cholesterol, which may help prevent plaque buildup in your arteries.

Large portions of cheese can rack up your saturated fat and sodium intake—especially processed cheese (like American), says Julia Zumpano, a registered dietitian with the Cleveland Clinic.

Enter nutritional yeast, a deactivated yeast that looks like yellow flakes or powder. You can often find it in the spices aisle of your local grocery store. It has a cheesy, nutty flavor and can be sprinkled over soups or salads, or in a casserole or meatloaf. You can even use nutritional yeast as a base for a plant-based mac-and-cheese sauce. And bonus: Fortified nutritional yeast offers B vitamins and protein.

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 include added salt for flavor.

“Frozen vegetables are flash-frozen shortly after harvest, preserving nutrients naturally, without salt,” explains Pallian. 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 about 12 percent.

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: frozen bananas, frozen cherries and cacao powder.) And for an even 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.

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 some spices of your choice.

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,” says Kahn.

Fruit-only smoothies can have the same blood-sugar-spiking effect. Instead, pack your blender full of fiber, protein and healthy fats to help keep 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.

Just check the labels: Many commercial salad dressings have water and sugar among their top ingredients. Neither should be a 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 the lack of flavor.

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.

A 2022 study found that 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,” adds 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.”

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 some 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. ■