Heart-Healthy Cooking Substitutes
For many people, heart health has become an increasing priority but a lot of us do not know where to start. Huge dietary overhauls work for some, but for many of us gradual changes are much more effective and easier to implement. After talking to your doctor before making any changes to your diet or exercise regime, check out these suggested substitutions from the American Heart Association:
1. Whole milk: In place of one cup of whole milk, use one cup of fat-free or low-fat milk with one tablespoon of vegetable oil.
2. Sour cream: Use low-fat, unsalted cottage cheese plus low-fat or fat-free yogurt.
3. Butter: For each tablespoon of butter that a recipe calls for, use either one tablespoon of soft margarine or 3/4 of a tablespoon of vegetable oil.
4. Baking chocolate: Instead of one ounce of unsweetened baking chocolate, use three tablespoons of unsweetened cocoa powder or carob powder, plus one tablespoon of vegetable oil or soft margarine.
5. Cream-based soups: Opt instead for broth-based soups that are heavy on the vegetables.
6. Fried chicken: When possible, swap out the fried chicken for grilled. As an added bonus, many restaurants offer this option if you are not in the mood to cook for yourself.
By making these substitutions, you can “cut down on sodium, sugar, saturated fats, trans fats, and cholesterol with little, if any, difference in taste.” But these substitutions do not have to stop at cooking—the way you snack can also be improved with these easy trades.
7. Potato chips: Substitute these chips with pretzels or low-fat potato chips (the reduced sodium version).
8. Ice cream bars: If you are craving a cold treat, reach instead for frozen fruit bars. Better yet, make your own! Check out our recipe for pineapple and coconut bars featuring Piña Colada Happy & Skinny.
9. French fries: French fries are delicious, but if you want to cut back and find a healthier alternative, consider trying brown rice or steamed vegetables as your side dish.[1]
Part of making more heart-healthy choices is simply being conscientious about what you eat. It also helps to view your food as fuel for your body—are you putting premium in your tank? This is not to say that all food has to be boring or bland just because it is healthy. In fact, food can still be delicious and flavorful while still being good for you.
What are some of your favorite ways to make heart-healthy choices? Tag us on social media and show us how you keep your heart Bodē Happy!
[1] “Smart Substitutions to Eat Healthy.” American Heart Association, American Heart Association, 21 Jan. 2021, https://www.heart.org/en/healthy-living/healthy-eating/cooking-skills/cooking/smart-substitutions-to-eat-healthy.