Have you ever heard the phrase “You are what you eat”?

It is true that the food we eat fuels our body, and there is a lot that you can do to protect yourself from heart disease. Below we have included five easy swaps you can try to have a healthy heart.

Brown rice instead of white rice 

More whole grains are good for your heart. A study found a 22% reduction in heart disease among people who eat a diet with more whole grains, and another study found that eating at least three servings of whole grains every day decreased blood pressure reducing the risk of heart attack and stroke.

Salad instead of french fries

Adding leafy greens like spinach, kale and collard greens to your diet is healthy for your heart. These veggies have lots of vitamins like Vitamin K which helps protect your arteries from heart disease. Not a fan of salad? Try making a green smoothie to start your day.

Beans instead of steak

Lots of people add meat to their diet to make sure they get enough protein. If you are concerned about heart disease or have heart disease the American Heart Association recommends swapping plant-based proteins like beans and legumes for animal proteins to decrease your risk of heart attack and stroke.

Fruit-infused water instead of pop/soda

A diet high in sugar has been linked to the development of heart disease. Instead of reaching for a pop or soda with your meal try a glass of water with some fruit added. This website has some great ideas for different flavors to try.

Olive Oil instead of butter

When sauteing your veggies on the stove instead of reaching for the butter try olive oil. This healthy fat has lots of antioxidants and the consumption of higher amounts of olive oil has been linked to a 48% lower risk of dying from heart disease.

*None of the information printed here constitutes medical advice. Please speak with your medical provider before making decisions regarding your individual health and medical care.


National Institue of Health Leafy Greens: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/

National Institute of Health Whole Grains: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4908315/

National Institute of Health Whole Grains 2: https://www.ncbi.nlm.nih.gov/pubmed/20685951

Mayo Clinic Sugar: https://www.mayoclinicproceedings.org/article/S0025-6196(19)30911-5/fulltext

American Heart Association Plant-Based Diet: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-does-plant-forward-eating-benefit-your-health

National Institute of Health Olive Oil: https://www.ncbi.nlm.nih.gov/pubmed/24886626


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