Simple Diet Swaps for a Healthy Heart

Get your blood pumping by taking care of your health. Did you know heart disease is the leading cause of death for men and women in the United States? Every year, one in four deaths are caused by heart disease. Healthy lifestyle changes, such as eating a well-balanced diet, can help lower your risk of developing heart disease. Check out our easy food swaps you can make to enhance your heart health below.

Use olive oil instead of butter. Butter is a big source of saturated fat, which raises your level of artery-clogging LDL, or “bad,” cholesterol.

Eat whole grains instead of refined carbs. Whole grains are loaded with fiber, which helps to lower your LDL cholesterol.

Choose healthier protein sources, such as fish, beans or poultry, instead of beef.

Choose baked or broiled instead of fried. When you fry food, it soaks up extra oil, which means more fat, and it is often the unhealthy saturated fat.

Use sodium-free herbs and spices instead of salt. Too much salt can raise your blood pressure, so skip the sodium and get creative in the kitchen.

Have fruit instead of sugar. Scale back on added sugar and enjoy fresh fruit for dessert, such as sliced pineapple or mango.

Enjoy nuts instead of chips. By choosing nuts for your snack, you’ll get a dose of fiber and heart-healthy unsaturated fat.

Use avocado instead of mayo. This creamy green fruit has healthy unsaturated fat and nutrients that can support heart health.

Drink sparkling water instead of soda. Soda can take a toll on your heart. A study published in the journal Circulation shows just one can a day raises your risk of heart disease by 20 percent.

Avoid trans fats. This type of fat is the worst kind for your heart. It lowers your HDL, or “good,” cholesterol, while raising the LDL. Foods that have trans fats include fried foods; doughnuts; store-bought cookies, cakes and pies; microwave popcorn; crackers; frozen pizzas; and more.