12 Feb Heart Healthy Food Swaps
Heart disease claims the most lives in America, more than all the cancers combined, according to the American Heart Association. In honor of February’s American Heart Month, we want to share with you a few tricks to keeping your heart healthy.
We all know that exercising daily (even if you only walk for 30 minutes) and healthy eating make a huge difference in the way our hearts function. But many people get confused about which foods to eat and which foods to stay away from. To help, we have created a list of Heart Healthy Food Swaps. Essentially, instead of eating junk, we tell you what healthy options to try.
Swap 1: Butter/ Oil: Opt for applesauce, pumpkin puree, or coconut oil instead.
Swap 2: Mayo: Try mashed avocado or greek yogurt.
Swap 3: White Bread: Instead, use 100% whole wheat bread or you could try whole wheat pitas.
Swap 4: Potato Chips: Switch the greasy chips for air-popped popcorn or veggie baked chips like kale. If you are dying for the crunch that potato chips offer, try snacking on nuts. If you are dying for that potato-y flavor, try baked sweet potato fries instead.
Swap 5: White Rice: Give quinoa a try. It is delicious and nutritious. If that isn’t the thing for you, then try using brown rice instead.
Swap 6: White Sugar: Instead of this refined sugar, use natural sweeteners like raw honey or agave nectar.
Swap 7: Soda: Try water with fresh fruit. If you are looking for that fizzy texture, use sparkling water with fresh fruit or a little fruit juice.
Swap 8: Condiments: Use ketchup and mustard instead of fatty mayo or oils. Also, try hummus or avocado for a fun twist.
Swap 9: Milk: Try Almond Milk which has a great flavor. If you are loyal to cow’s milk then use 2% or 1% instead of whole fat. Also, many people now use goat’s milk in place of cow’s milk.
Swap 10: Chocolate: No one can live without chocolate, but instead of the super processed and sugary milk chocolate switch to dark chocolate. Aim for bars with at least 70% cacao. Just remember, everything in moderation.
Swap 11: Granola: Try oatmeal, just add your own ingredients like cinnamon, fresh fruit (or dried fruit or both), honey, and nuts.
Swap 12: White Pasta: Give spaghetti squash a chance! You will get tons of nutrients instead of fillers. Wheat pasta is also a good choice.
Swap 13: Croutons: Use nuts in the place of croutons on your salad.
Swap 14: Ice Cream: Opt for a frozen banana. You could even dip it in dark chocolate and nuts or coconut.
Swap 15: Mashed Potatoes: Instead, try mashed cauliflower.
Hopefully these tips will help you stay on the heart healthy track. They might even help with your waistline. Call Cory Lee at Pro Physical Therapy for more information at 662-282-4949.