Simple food swaps for a healthier heart

Your heart works hard for you. Show it care with smarter food choices. Healthy choices can help protect your heart without giving up flavor.

Build a heart-healthy plate

When planning your meals, use these tips as a guide:

Fill half your plate with produce.Leafy greens like spinach and fruits like berries help support heart health and fight inflammation.

Choose whole grains. Brown rice, oatmeal and whole-grain bread have more fiber. Fiber can help lower cholesterol.

Pick lean proteins. Fish like salmon have healthy fats that support your heart. Chicken and turkey are also smart choices. They are lower in saturated fat than beef and other red meats.

Opt for low-fat dairy. Choose fat-free or low-fat versions of milk, cheese and yogurt. They are lower in saturated fat. Too much saturated fat can raise bad cholesterol and increase your risk of heart disease.

Cook with heart-healthy oils. Use oils, like olive or canola oil, instead of butter or shortening. Oils have healthy fats that can help lower bad cholesterol.

Use heart-smart cooking methods. Try baking, grilling or steaming your food instead of frying to cut down on added fats.

Season wisely. Use herbs and spices instead of salt. Too much salt can raise your blood pressure.

Further reading:  Learn more about heart health basics and how to keep your heart strong.

Plant-based foods that support your heart

Eating more plant-based meals may help lower your risk of heart disease. Try eating less meat and adding these nutrient‑packed options:

• Beans and legumes: They are full of protein and fiber to help keep cholesterol low.
   
• Nuts and seeds: They have healthy fats that support your heart health.
   
• Whole grains like brown rice, quinoa and oats: They are high in fiber, which can help lower cholesterol.
   
• Green leafy vegetables such as spinach, kale and collard greens: They are packed with vitamins and antioxidants that protect your heart.

Aproveche al máximo sus beneficios

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Dine out without ditching your goals

Eating out can still fit into your heart-healthy routine. Use these tips when eating out or ordering in:

• Check the menu before you go. You can decide on heart-healthy dishes or plan for swap requests ahead of time.
   
• Ask for changes. These might include:
  • Sauces or dressings on the side
  • A side salad or steamed vegetables instead of fries
  • Baked or grilled foods instead of fried
     
• Watch portion size. You can share a dish with a dining partner. Or eat half and take the rest home to enjoy later. Ask for a box when your food arrives. That way you can pack up half and set it aside before you dig in.
   
• Remember that less is more.Focus on healthier choices most of the time. But you can still enjoy treats once in a while.

Easy heart-healthy recipes to try

Cowboy caviar

Ingredients

1 (15-oz) can black-eyed peas, drained and rinsed 

1 cup diced tomatoes (fresh or canned) 

½ cup diced bell pepper 

¼ cup chopped cilantro 

2 tablespoons lime juice 

1 jalapeño pepper, seeded and diced (optional) 

Directions

1. In a medium bowl, mix together black-eyed peas, diced tomatoes, bell pepper, cilantro and jalapeño (if using). Add lime juice and toss to coat.
2. Chill for at least 30 minutes so flavors blend.
3. Serve as a side dish or with whole-grain pita chips.

Stuffed peppers

Ingredients

½ cup cooked brown rice 

¾ lb lean ground turkey 

1 clove garlic, minced 

4 bell peppers (any color) 

1 (15-oz) can diced tomatoes 

1 (8-oz) can tomato sauce 

Directions

1. Heat oven to 350°F.
2. Brown the ground turkey in a skillet over medium heat. Add minced garlic and cook until fragrant. Remove from heat and stir in the cooked rice and diced tomatoes.
3. Cut off the tops of the bell peppers and remove the seeds and membranes. Stand them up in a baking dish.
4. Spoon the turkey mixture into each pepper, dividing the mixture evenly among the peppers. Spoon a few tablespoons of tomato sauce over each stuffed pepper.
5. Bake for 45 to 50 minutes, until the peppers are tender.

See our sources: 

More heart-healthy recipes: American Heart Association