Key Takeaways
- Cook with herbs, spices, citrus and vinegar to add flavor without extra salt.
- Choose olive oil and other unsaturated fats instead of butter where you can.
- Swap refined grains for whole grains to add fiber.
- Small changes add up — start with two or three swaps and build from there.
Eating for heart health does not mean bland food. In fact, some of the world's most delicious cuisines — think of the Mediterranean — are built on vegetables, whole grains, olive oil, fish and plenty of herbs. These easy swaps let you enjoy your favorite recipes while making them a little kinder to your heart.
This guide offers general cooking ideas. If you follow a specific diet for a medical condition, please talk with your doctor or a registered dietitian.
Smarter fats
- Olive oil for butter when sautéing vegetables or roasting potatoes.
- Greek yogurt for sour cream on baked potatoes, in dips and on chili — it adds protein, too.
- Avocado for mayonnaise on sandwiches and in chicken salad.
- Lean proteins such as fish, skinless poultry, beans and lentils more often than processed meats.
Less salt, more flavor
Many people eat more sodium than recommended, and much of it comes from packaged and restaurant foods. Cooking at home is one of the best ways to take control.
- Low-sodium broth and canned beans — and rinse canned beans to remove even more salt.
- Citrus and vinegar — a squeeze of lemon or splash of vinegar at the end makes food taste brighter and saltier than it is.
- Herbs and spices — garlic, smoked paprika, cumin, rosemary and black pepper add deep flavor.
- Taste before you salt — season at the end of cooking, when you can judge how much is really needed.
Whole grains and fiber
- Whole-wheat pasta or brown rice instead of refined versions — or try half and half to start.
- Rolled oats for breadcrumbs in meatloaf and meatballs.
- Extra vegetables in sauces, soups and casseroles — finely grated carrots and zucchini disappear into tomato sauce.
Sweeter, smarter baking
- Reduce sugar by a quarter in most quick breads and muffins — you will rarely notice the difference — and add warm spices like cinnamon to boost sweetness.
Recipes to try
- Baked Salmon with Lemon and Dill — rich in omega-3s.
- Mediterranean Quinoa Salad — fiber, plant protein and olive oil.
- Berry Overnight Oats — a fiber-rich breakfast.
- Roasted Butternut Squash Soup — creamy without cream.
Questions & Answers
What is the healthiest cooking oil?
Oils high in unsaturated fats, such as olive and canola oil, are generally recommended over butter, lard and other fats high in saturated fat.
How can I make food taste good with less salt?
Use herbs, spices, garlic, citrus and vinegar, and season at the end of cooking.
