Heart Healthy Food Swaps

The American Heart Association recommends following a diet that focuses on a variety of fruits and vegetables, whole grains, low-fat dairy products, skinless poultry and fish, nuts and legumes, and non-tropical vegetable oils. They recommend to limit saturated fat, trans fat, sodium, red meat, sweets, and sugar-sweetened beverages. If you choose to eat red meat, compare labels and select the leanest cuts available.

Try some of the following ten food swaps to easily incorporate these recommendations into your daily life!

1. Dunkin Donuts
Instead of: a sausage, egg, and cheese bagel sandwich (690 calories, 35g fat, 1650mg sodium)
Try this: egg and cheese on an English muffin (320 calories, 15g fat, 820mg sodium)

2. Starbucks
Instead of: a tall 12-oz White Chocolate Mocha (400 calories, 60g carbohydrate)
Try this: a tall 12-oz  Cappuccino (120 calories, 12g carbohydrate)

3. Panera
Instead of: a cinnamon crunch bagel (430 calories, 81g carbohydrate)
Try this: a sprouted grain bagel flat (230 calories, 47g carbohydrate)

4. Wawa
Instead of: a 6-inch tuna salad wheat shorti hoagie with provolone cheese (800 calories, 47g fat, 1900mg sodium)
Try this: a 6-inch oven roasted turkey wheat shorti hoagie with swiss or fontina cheese (450 calories, 12g fat, 1120mg sodium)

5. Milk
Instead of: 2% or whole milk
Try this: 1% or skim milk

6. Fried Food
Instead of: fried or sautéed foods
Try this: baked or grilled foods

7. Bread
Instead of: white or Italian breads and rolls
Try this: whole wheat or multigrain breads and rolls

8. Sausage
Instead of: sausage, hot dogs, and bacon
Try this: two servings of fish or seafood per week

9. Oil
Instead of: palm oil or palm kernel oil
Try this: olive or canola oil

10. Cheese
Instead of: full fat cheeses
Try this: fat free or reduced fat cheese

Written by Margaret Moses, MBA, RD, LDN and Marielle Lyons, Dietetic Intern from the University of Delaware

To learn more about heart healthy living, visit one of the following pages:

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