Eating for a healthy heart doesn’t have to be complicated. You don’t need to overhaul your diet overnight. Small, thoughtful changes can make a big difference. Swapping certain ingredients can reduce saturated fat, added sugar, and sodium, while increasing fiber, nutrients, and heart-healthy fats. Over time, these adjustments support better heart health, steady energy, and meals that are both satisfying and nourishing.
Breakfast
Start your day with something that fuels you.
- Skip: Sugary cereal or pastries that spike blood sugar and don’t really fill you up
- Try: Oatmeal with berries and almonds—fiber-rich, filling, and flavorful!
Toast can be a healthy start if you choose wisely.
- Swap out: Buttered white toast, which is low in fiber and high in refined carbs and “bad fats”
- Swap in: Whole-grain toast with avocado or peanut butter. These “good fats” and fiber will help energize you!
Yogurt can be healthy, but check the sugar…
- Replace: Flavored yogurt, often loaded with added sugar
- With: Plain yogurt topped with fresh fruit for sweetness, protein, and probiotics
Lunch
Sandwiches aren’t all bad! The trick is choosing the right ingredients.
- Instead of: A deli meat/cold cut ham sandwich, which is high in sodium
- Try: A grilled chicken sandwich on whole-grain bread (add fresh veggies for extra flavor!)
What you put on your sandwiches and salads matters.
- Skip: Creamy sauces or dressings like ranch or mayo, which are high in saturated fat
- Try: Olive oil & vinegar or hummus, which give you all the flavor without the “bad fats”
Choose smart sides. If you want a little crunch with your lunch…
- Swap out: Potato chips, which are generally fatty and salty with little nutritional value
- Swap in: Baby carrots, sliced cucumbers, or air-popped popcorn are just as satisfying, but with fewer calories
Snacks
Indulging your sweet tooth can still be healthy!
- Swap out: Candy bars, packed with sugar and low in nutrients
- Swap in: An apple with almond butter for fiber, protein, and natural sweetness
Swap your usual snack for something satisfying and nourishing.
- Replace: Cheesy crackers, which are often highly processed
- With: Roasted chickpeas or unsalted nuts for added protein and crunch
Veggies can be fun to snack on!
- Skip: Potato chips, which are usually loaded with fat and salt
- Try: Bell peppers or cherry tomatoes dipped in hummus for a satisfying, nutrient-rich bite
Dinner
Protein doesn’t have to come with extra saturated fat.
- Swap out: Steak or pork chops, high in saturated fat
- Swap in: Grilled chicken, baked fish, or tofu for lean protein that’s still satisfying
Starchy sides can be upgraded to have more nutrients.
- Replace: Mashed potatoes or fries, which are heavy and starchy
- With: Roasted sweet potatoes, quinoa, or extra vegetables for fiber and vitamins
Sauces don’t have to weigh your meal down.
- Skip: Butter or cream-based sauces on vegetables
- Try: Roasting vegetables in olive oil, with herbs and lemon, for flavor without the extra fat
Desserts
Treat yourself without loading up on sugar.
- Replace: Ice cream or cake, high in sugar and saturated fat
- With: Fruit salad or berries with Greek yogurt for a naturally sweet treat
Chocolate can be a smart choice.
- Swap out: Milk chocolate candy, mostly sugar
- Swap in: A small piece of dark chocolate (70% cocoa or higher) for a rich, antioxidant-packed treat
Heart-healthy eating can be simple, satisfying, and flavorful. By choosing nutrient-rich ingredients and reducing added sugar, sodium, and saturated fat, you can enjoy meals that fuel your body and support your heart. Small changes—like swapping in whole grains, adding more vegetables, or incorporating healthier fats—add up over time, making every meal more nutritious without sacrificing taste.
