7 Mini Heart Healthy Eating Swaps

Bea Boomer’s Vital Aging Project – Day 42 – 4/8/15

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  • Enjoying a bowl of tomato soup?  Add black beans for added fiber.
  • For a tasty salad, skip the iceberg lettuce and use a colorful blend of greens – add chickpeas and a variety of veggies.  You can also use the chickpeas to make hummus.  Enjoy it with baby carrots, cucumber slices, celery, zucchini sticks, red or   orange peppers . . . 
  • Love crusty bread? Instead of buttering it, blend olive oil with dried Italian seasoning and minced garlic (or garlic powder) and dip your bread in this mixture. 
  • For a heart-healthy breakfast, try regular or steel-cut oatmeal instead of the instant options.  Add blueberries (or other types of berries), walnuts or almonds, apples with  a tablespoonful of honey. Top with soymilk.  
  • When eating out, choose broiled salmon, lake trout, or whitefish instead of a steak.  The omega-3 fatty acids in fatty fish can help us reduce heart attacks and other heart conditions. 
  • For a quick snack, choose a handful of almonds to help lower your cholesterol levels.  
  • To healthify your tacos, skip the ground beef.  Try a soft taco made with whole grain tortillas, ground turkey, brown rice, and seasoned black beans.  Top with avocado slices.

Bea would love to hear about your own heart-healthy food swap ideas.  Drop me a line!

For further reading:

Heart Disease and Young Women

Quick heart-healthy meal recipes

©Bea Boomers Wellness 2009-2015