Patients often share their cravings for French fries and bacon with Dr. Evan Shlofmitz, an interventional cardiologist at Catholic Health. These cravings are problematic since both foods are high in saturated fat, sodium, and trans fats, leading to increased LDL (“bad”) cholesterol, heightened blood pressure, and potential plaque buildup in arteries.
Dr. Shlofmitz suggests that you don’t have to completely eliminate these favorites. Instead, consider swapping them out for healthier alternatives or changing how you prepare them for a better heart health outcome.
“Air frying allows you to enjoy tasty snacks in a healthier way,” he explained, emphasizing his role as director of intravascular imaging at St. Francis Hospital.
Here are seven straightforward swaps that could lead to improvement in cholesterol levels, blood sugar, weight, and blood pressure, especially when combined with regular physical activity.
Plantain Chips
Are you a fan of potato chips? Have you thought about trying plantain chips instead?
“Replacing fried potato chips with plantain chips is a straightforward and beneficial swap,” Dr. Shlofmitz suggested. “These chips are often less processed and have a higher fiber content, which helps you feel full faster.”
Alternatively, consider air-popped popcorn or chips made with healthier oils. When in doubt about a food’s healthiness, he recommends scrutinizing the label and opting for products with understandable ingredients.
Cinnamon Coffee
Many people start their day with coffee laden with cream, sugar, and other unhealthy additives purely for flavor. “Just adding cinnamon can enhance the taste without the need for so much cream or sugar,” Shlofmitz pointed out, suggesting this minor adjustment could have a significant impact over time.
Seasoned Olive Oil
Stay away from rich dressings; instead, drizzle olive oil infused with herbs. This change allows you to enjoy robust flavors while cutting down on saturated fat and sodium.
Flavored olive oil is versatile — excellent on salads or added to soups, roasted vegetables, pasta, and even bread.
Miso Paste
Patients with heart issues often need to limit their salt intake. Dr. Shlofmitz recommends using miso paste as a flavorful and lower-sodium option in cooking. It’s quite adaptable, working well with pasta, vegetables, salmon, or soups.
Frozen Fruit Pops
Satisfying dessert cravings is important for sustainability in any diet. Focus on portion control and healthier alternatives. A chocolate bar with fewer ingredients or cookies you can pronounce are better choices.
If you’re an ice cream lover, try all-natural frozen fruit pops that contain minimal or no sugar. “My kids really enjoy them, and they’re a great alternative to traditional ice cream,” Dr. Shlofmitz stated, suggesting moderation rather than complete avoidance.
Rainbow Trout
While Dr. Shlofmitz identifies as vegan, he doesn’t advocate for plant-based diets exclusively. “There are numerous ways to maintain heart health,” he noted, encouraging meat eaters to replace red and processed meats like bacon and sausage with fish varieties such as sardines and rainbow trout, which carry less cardiovascular risk.
If fish isn’t appealing, consider plant-based proteins like beans or lentils instead. And if you do enjoy steak, just be mindful of how frequently you consume it, balancing it with plenty of vegetables.
Multi-Grain Bread
Carbs aren’t the enemy when it comes to a healthy diet. Choosing breads that provide essential fiber and nutrients is key. “Look for 100% whole-grain or sprouted multi-grain options for the best health benefits,” particularly since they help reduce cholesterol and stabilize blood sugar, essential for heart health.
Dr. Shlofmitz cautioned against refined breads, which can lead to blood sugar spikes. To gauge a bread’s nutritional value, ensure that enriched flour isn’t the first ingredient listed.
If you find it challenging to make these changes or meet dietary goals, he suggests consulting a registered dietitian for a tailored long-term strategy.
