Heart-Smart Eating: Simple Swaps for Everyday Meals

Eating with your heart in mind does not require a complete overhaul of your kitchen. The American Heart Association emphasizes overall eating patterns over individual "good" or "bad" foods. That means the choices you make most of the time matter more than an occasional treat.

Small, steady swaps are often easier to keep up than big changes, and they add up over time.

The basics of a heart-smart pattern

• Plenty of vegetables and fruits
• Whole grains instead of mostly refined grains
• Beans, lentils, nuts and seeds
• Fish, including fatty fish, a couple of times a week
• Poultry and lean proteins
• Healthy oils like olive or canola oil in place of butter for many uses
• Fewer foods high in sodium, added sugars and saturated fat

Breakfast swaps

• Swap sugary cereal for oatmeal topped with fruit and a few chopped nuts.
• Swap a pastry for whole-grain toast with peanut butter and banana slices.
• Swap sweetened yogurt for plain yogurt with berries and a drizzle of honey.
• Swap bacon on most days for eggs with sauteed vegetables.

Lunch swaps

• Swap deli meats, which are often high in sodium, for leftover roasted chicken or canned tuna in a whole-grain wrap.
• Swap chips for raw vegetables with hummus or a piece of fruit.
• Swap canned soup for a lower-sodium version or homemade soup.
• Swap creamy dressings for olive oil and vinegar.

Dinner swaps

• Swap red meat a few times a week for fish, poultry or a bean-based dish.
• Swap white rice or pasta for brown rice, quinoa or whole-wheat pasta.
• Swap frying for baking, roasting, grilling or steaming.
• Swap salt for herbs, spices, garlic, lemon or vinegar to add flavor.
• Fill half your plate with vegetables.

Snack swaps

• Swap cookies for fruit with a small handful of unsalted nuts.
• Swap buttered popcorn for air-popped popcorn with a sprinkle of spices.
• Swap candy for a small piece of dark chocolate if you want something sweet.

Drink swaps

• Swap regular soda and sweetened drinks for water, sparkling water or unsweetened tea.
• Add lemon, lime, cucumber or berries to water for flavor.
• If you drink alcohol, keep it moderate, and ask your doctor what is appropriate for you.

Reading labels helps

When shopping, compare nutrition labels. Look at the sodium, added sugars and saturated fat per serving, and check the serving size. For bread and cereal, look for a whole grain as the first ingredient.

Make it sustainable

• Change one thing at a time. Master one swap before adding another.
• Cook at home more often, so you control the ingredients.
• Plan meals for the week to avoid last-minute takeout.
• Enjoy food. Heart-smart eating can be flavorful and satisfying.

Talk to your health care team

If you have high blood pressure, high cholesterol, diabetes or another condition, ask your doctor or a registered dietitian for advice tailored to you. Medicare covers medical nutrition therapy for some conditions, such as diabetes and kidney disease, when your doctor refers you.