Whether you’re recovering from a heart attack or trying to prevent one, a healthy diet should be part of the plan. As you start building your healthy eating strategy, it’s important to know which foods to limit and which foods to target. Eating a balanced, nutrient-dense diet that includes fibrous carbohydrates, lean proteins, and healthy fats is key.
The American Heart Association (AHA) recommends limiting saturated fat to 5 to 6 percent of your total calories at most. For a 2,000-calorie diet, this is about 11 to 13 grams daily. They also recommend avoiding trans fats.
To help you, we’ll highlight several heart-healthy substitutions and suggest tips for making them taste great. With a few simple swaps, you can help keep your ticker in top shape and still enjoy delicious food.
While you could exchange low-fat mayo for regular mayo, there are other delicious substitution options. One example is avocado, which when mashed can be substituted for mayonnaise in recipes like egg or potato salad.
Hummus is also a good option for making “salads,” like egg or tuna salad. If you know a person who simply must have mayo on their sandwich every time, suggest trying a hummus spread instead.
For green salads or mixing with vegetables, Greek yogurt is an excellent option. The tangy taste and smooth texture also make it great for adding to dips. Pesto is another flavorful option for veggies and potato salad instead of mayo.
Sliced-up hard-boiled eggs are also a great substitute for mayo on a sandwich. Because mayo has eggs as part of its base, there is a similar flavor and boosted protein but fewer calories and fat.
Taste tip: Kick up the flavor of hummus by adding lemon juice, red peppers, or even mashed avocado. These will add flavor and nutrients — a win-win for substitutions.