Diet

When it comes to promoting good heart health, the decisions that we make around food are paramount. While eating a varied diet is beneficial for our health, it can help to take a closer look at the separate components of certain meals and recipes, and always consider healthier options. Making healthier food swaps is easy and will go a long way in making your heart stronger, so have a read of our smart switch ideas and update your cupboards accordingly!

Here are your 15 food swaps for a healthy heart:

1. Replace Full-Fat Dairy with Low-Fat or Non-Dairy Alternatives

Switch from full-fat dairy products to low-fat or non-dairy options like skim milk, low-fat yoghurt, or plant-based alternatives such as almond milk or soy milk. There’s a huge variety on the shelves these days, and plant-based milks are better for the planet.

2. Swap Minced Beef For Lentils

Minced beef – and other associated red meats can be high in fat. Due to their size and texture, lentils are a great substitute for minced beef and are a rich source of magnesium and fibre which promote heart health.

3. Choose Whole Grains over Refined Grains

Opt for whole grain alternatives like whole wheat bread, brown rice, quinoa, or whole grain pasta instead of refined grains to increase fibre intake and support heart health.

4. Replace High-Sugar Desserts with Dark Chocolate

Instead of indulging in high-sugar desserts, enjoy a small piece of dark chocolate (with at least 70% cocoa content) that contains beneficial antioxidants and flavonoids.

5. Replace Butter with Healthier Fats

Substitute butter with healthier fats like olive oil or avocado oil when cooking, or use spreads made from olive oil or avocados for a heart-friendly option. Avocados are 60% monounsaturated fats, which research says helps to lower blood pressure and protect against heart disease.

6. Ditch Sugary Cereal

Aim to avoid sugary cereal and be sceptical of brands that merely describe themselves as healthy. For example, granola often uses marketing phrases such as ‘high protein’ and ‘natural’, yet the product actually contains a lot of sugar and saturated fat. Healthier breakfast alternatives include porridge, muesli and shredded whole-grain cereal.

7. Switch Muffins and Cakes for Malt Loaf

A healthier option to cakes and muffins is a slice of malt loaf or a fruited teacake, which are lower in fat and sugar than their higher calorie counterparts. Brands such as Soreen are good, but it’s always better to make your own when you fancy a treat.

8. Say No to Fizzy Drinks, and Choose Tea and Coffee Instead

Fizzy drinks contain huge amounts of sugar and should only be consumed as a treat. Instead, opt for water, black or green tea or coffee. These beverages contain clever chlorogenic acids, which protect the heart against cell damage associated with heart disease. Remember: drink caffeine in moderation and watch out for sugary, high-fat drinks from coffee shops.

9. Opt for Salmon over Steak

Red meat is no good when it comes to keeping your heart healthy, so swap your steak fillet for a salmon fillet next time. Due to its high omega-3 and fatty acid content, salmon can help lower cholesterol levels, reduce artery inflammation and maintain blood pressure levels.

10. Swap White Sides for Green

The next time you’re considering a side dish, or ordering one from a restaurant, choose green dishes over white ones, such as bread, potatoes, chips or rice. Instead, opt for vegetable sides such as grilled artichoke, broccoli or a well-seasoned side salad. See ideas more ideas here.

11. Try Sweet Potatoes

Sweet potatoes are delicious, and contain more vitamins and antioxidants than white potatoes. These include beta-carotene and vitamin C, which reduce inflammation associated with heart disease.

12. Switch from Ice Cream to Greek Yoghurt

We all know that ice cream should only be an occasional treat. Next time you fancy it, try a bowl of Greek yoghurt with a small drizzle of honey, berries or chia seeds. The high protein of Greek yoghurt content supports muscle growth and promotes satiety, making yoghurt a satisfying snack or breakfast option.

13. Ditch Tinned Soup

Canned soups often contain high levels of sodium as a preservative and flavour enhancer, as well as more sugar and fat than fresh alternatives. Take control of your salt, sugar and fat intake by making your own soup. It’s easy, and recipes can be found here.

14. Poach your eggs, don’t fry!

Fried eggs require oil, and therefore are higher in fat than poached or boiled eggs. Poached eggs are delicious on toast or as part of a low-carbohydrate breakfast. Just remember to go easy on the salt!

15. Eat the Whole Fruit, Not the Juice

Fruit juice loses fibre and many nutrients such as antioxidants during the juicing process. It also contains very high amounts of sugar. On the other hand, eating whole fruit – say, an orange rather than a glass of orange juice – gives you more nutrients and makes you fuller for longer.

While some treats and snacks can be enjoyed in moderation, these healthy food swaps will lead to greater vitality and support your heart health. Even if you don’t make these changes overnight, try a few of them out and see which ones to add to your meal ideas. Enjoy!

While sodium is a crucial component of our diets, it is important to know that large amounts of it can have damaging effects. Particularly with our heart health, too much sodium can put a strain on this vital organ.

Excessive sodium intake is strongly linked to high blood pressure (hypertension), which is a major risk factor for heart disease. It attracts water, leading to increased blood volume and pressure on the blood vessel walls. Elevated blood pressure puts strain on the heart and can contribute to the development of cardiovascular conditions.

Without proper knowledge of how to avoid excessive sodium, it can be difficult to stay away from the high salt-content foods that saturate our supermarket shelves. The World Health Organization recommends an intake of less than 5 grams (approximately 2g sodium) per person per day is recommended by WHO, but many foods, such as microwave dinners, will solely contribute to over half of an adult’s recommended daily intake of salt.

So: how can you manage your salt intake, to ensure that you are staying within a healthy salt limit?

We’ve written 7 top tips on how to banish excessive sodium and keep your heart healthy…

1. Read Labels and Choose Wisely

Start your salt intake management by becoming an informed shopper. Colour-coded nutritional information tells you at a glance if the food has high, medium or low amounts of salt. Opt for low-sodium or reduced-sodium versions of packaged foods whenever possible. Also keep in mind that sodium can hide in surprising places, such as sauces, condiments, and even bread. 

2. Cook Fresh, Season Smart

One of the best ways to control your salt intake is by preparing meals at home using fresh ingredients. By cooking from scratch, you have complete control over the amount of salt added to your dishes. Experiment with alternative seasonings like herbs, spices, citrus juices, or vinegar to enhance flavours without relying solely on salt. 

3. Limit Processed and Restaurant Foods

Processed foods, including snacks like biscuits; canned soups; and frozen meals, tend to be high in sodium. These convenience foods may be convenient, but they can also be a hidden salt trap. Whenever possible, choose fresh, whole foods over their processed counterparts. Similarly, be mindful when dining out. Many restaurant dishes are notoriously high in salt. Requesting lower-sodium options or asking for sauces and dressings on the side can give you more control over your salt intake.

4. Use Salt Mindfully

While reducing overall salt consumption is essential, you don’t need to completely eliminate it from your diet. Be mindful of the salt you add during cooking or at the table. Use less salt and gradually reduce the amount over time. Your taste buds will adjust, and you’ll begin to appreciate the natural flavours of foods without relying heavily on salt.

5. Boost Potassium Intake

Maintaining a balance between sodium and potassium is vital for healthy blood pressure levels. Increase your potassium intake by incorporating foods such as bananas, oranges, avocados, leafy greens, and potatoes into your diet. Potassium helps counteract the adverse effects of sodium, promoting a healthier cardiovascular system.

6. Be Wary of Hidden Sodium

Some foods that appear healthy can contain hidden sodium. Pay attention to condiments like soy sauce, salad dressings, and pickles, as well as processed meats like bacon, deli meats, and sausages. Choose low-sodium alternatives or consume these foods in moderation to keep your overall sodium intake in check.

7. Hydrate Wisely

Beware of certain beverages that can contribute to excessive sodium intake. Some sports drinks, flavoured waters, and even certain bottled juices may contain added sodium. Opt for water as your primary hydration source and read labels to choose low-sodium options if you’re looking for variety. Always drink water whilst participating in the Cardiac Lauren exercise videos.

Extra Information on Sodium

If you’re looking for a starting point on low-sodium cooking, the British Heart Foundation have a great range of recipes here.

The website Action on Salt also provides fascinating dissections of common UK brands and supermarket products’ salt levels. One useful article about sauces is here.

Of course, food is to be enjoyed and it is sometimes nice to indulge, however, your heart will thank you for being wiser about your salt intake. We hope that you have found this article useful.