Heart Healthy Swap Outs

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Looking for ways to incorporate more heart-healthy choices into your diet?  I am sharing food swaps that you can do in your daily routine to help keep your heart healthy as well as reduce your calorie intake and boost your mood!

Instead of pasta, the swap, Spaghetti Squash

Instead of greasy fries, Baked sweet potatoes!

   

No more bottled dressings with preservatives, chemicals and stabilizers.

THE SWAP, Extra Virgin Olive oil, with balsamic vinegar, fresh lemon juice, apple cider vinegar, (perfect for gut health), red or white wine vinegar. 

 

Candy bars filled with palm oil, salt and sugar

Swap to Dark Chocolate  70-90% pure Cacao

Dark chocolate  (150-170 calories per ounce)

Is a piece of dark chocolate a day good for you?

Studies found that a daily 1 to 2 ounce square of dark chocolate can improve your heart health because it is loaded with flavanols which an antioxidant.

I have a 1- ounce serving as a treat after dinner with a hot cup of tea!

 

INSTEAD OF SANDWICH’S WITH LUNCH MEATS WITH ADDED SALT, CHEMICALS, AND PRESERVATIVES 

Grill fresh veggies and make sandwiches with either whole grain bread or whole wheat tortillas. You can add grill thinly sliced grass feed organic beef if you like. 

 

           

INSTEAD OF FRIED SHRIMP, SWAP TO OVEN ROASTED

DRIZZLE ON EXTRA VIRGIN OLIVE OIL, AND SPRINKLE OVER KOSHER SALT AND PEPPER!

Healthy snack

Swap out high calorie oily snacks

with hummus and tzatziki Add pita chips, or cut up fresh be instead of potato chips 

 

Instead of Iceberg Lettuce:

Spinach  

THE SWAP: SPINACH, WILD OR BABY ARUGULA baby

HEALTH BENEFITS

Pack spinach or arugula into that sandwich or in a burger instead of iceberg lettuce for the health benefits. Salads made with spinach are packed with Vitamin K iron, fiber and  anti-oxidants. Spinach is also high in folate which has been proven to help curb the onset of depression and dementia.

INSTEAD OF MAYONNAISE 

THE SWAP: AVOCADOS

avo

RECIPE FOR ROASTED CHICKEN WRAPS WITH BLACK BEAN SALSA   https://bit.ly/2No6r1n

Swap out bad fat for good for you healthy fats!

Swap out mayonnaise high in fat and calories with avocados. Healthy fat!

THE SWAP: Avocado Spread. Take one avocado and whip it together with kosher salt, cracked black pepper, lemon or lime juice!)

Health Benefit – Cuts down on calories, fat as well as sugar. Avocados are packed with heart-healthy fats.

Instead of Bread and butter

        

THE SWAP:  Olive Oil and balsamic vinegar

Health Benefits: Olive Oil is a heart-healthy oil and Vinegar has been known to stable blood sugar and makes you feel fuller longer!

 Instead of  soft Cheese and crackers

 

THE SWAP: Cheese and an apple

Health Benefit – An Apple a day keeps the doctor away! Apples have been known to help keep cancer cells from multiplying as well has fight Alzheimer’s, reduce cholesterol and is heart healthy.

A cold crisp organic apple with a chunk of imported Parmesan cheese is all I need to be satisfied when I need a snack. I’m the first one to say I love a soft ooey gooey Triple cream Brie cheese, yes I said Triple cream,  and I allow myself to have it on occasions. Most of the time I will stick to a hard cheese like a good imported Parmesan! Oh yes and a chilled glass of white wine!

Share your favorite swap outs?

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