Be Sweet to Yourself: Use “Good, Better, and Best” Food Choices
A heart healthy diet is low in refined sugar and sweeteners, low in sodium, low in trans fats, and high in “good, better, and best” choices, including nutrient-dense vegetables, nuts, seeds, healthy fats, and whole grains.
Let’s start with sugar (since you will be seeing “the big red heart” a LOT this month). The latest research continues to show that sugar is a leading contributor to obesity and adult-onset diabetes and increases our risk of cardiovascular disease. Sodium is another heart concern; consuming too much salt can increase our risk of high blood pressure and heart disease.
Ready to fight back? I recommend, whenever possible, flavoring foods with “good, better, and best” alternatives to sugar and salt. Try a few of these food flavoring tweaks in your own meals!
When recipes call for sugar, try chopped dates, raw honey, coconut sugar, or maple syrup. But, remember, just because it isn't refined white sugar, it doesn't mean it's calorie-free or not made of sugar. Go easy on these alternatives, too.
Instead of salt, try chopped onions or garlic.
Ditch the salt shaker for “better” choices, including herbs and spices. There are dozens to select from, like Italian flavorings such as rosemary, thyme, and basil; ground spices, such as cayenne and chili powder; or simple additions that pack a lot of flavor, such as cumin and lemon pepper.
Be brave and bold with your flavoring and try the many varieties of hot sauce out there
To flavor fish, vegetables, and salads, try citrus -- lemon, lime, and orange are great complements to fresh foods. Use a tablespoon or two of citrus juice, or for a more intense flavor, try a teaspoon of finely grated citrus zest.
Replace soda, sport drinks, and energy drinks with flavored water. Use citrus juice or try muddled blueberries, raspberries, pineapple, or watermelon! You’ll have a sweet and healthy alternative.
Other heart healthy tips for your daily diet include adding more fiber to your diet with whole grains, fruits and leafy greens; and including healthy fats in each meal, such as nuts, flax and chia seeds, olive oil, and avocado.
All of those changes might sound a little overwhelming. I encourage you to make one little change at a time if that’s more doable for you. Small steps lead to big changes.
