Easy Food Swaps to Improve Heart Health

In this article:

• Heart disease is the leading cause of death among men and women in the U.S., but a healthy diet lowers your risk.
• Replace low-nutrient foods with higher-nutrient swaps for a diet that’s healthier for the heart.
• Foods to target include sugar-sweetened foods, red and processed meats, salty foods, and foods high in saturated fat.
• Here are tips for modifying your daily patterns to improve heart health.
• Lark offers support 24/7 to help you reach your weight and health goals with or without GLP-1 medications.

Simple food swaps can lower your risk of heart disease, which is the leading cause of death among men and women in the US. According to the 2025 Heart Disease and Stroke Statistics from the American Heart Association (AHA), it’s largely preventable with choices like maintaining a healthy weight, managing blood pressure, blood sugar, and cholesterol levels, getting adequate physical activity and sleep, and avoiding tobacco use.

Many Americans’ diets contribute to heart disease risk factors like chronic inflammation, high blood pressure and cholesterol, and increased risk for diabetes. Food patterns also impact things like weight, stress, and sleep, which also affect heart health risk.

Compared to recommendations, the typical American diet is higher in high-calorie, high-sodium, and low-nutrient foods. Sugar, saturated fat, red and processed meats, and fried foods are examples. Here are some ways to make your diet healthier by replacing less healthy foods with healthier ones.

1. Drink more water to replace sugar-sweetened beverages.

Sugar-sweetened beverages add calories and sugar, but not much else. They’re the biggest contributors to added sugar consumption in the US, and they can cause unwanted weight gain, raise triglyceride levels, and increase the risk of tooth decay and diabetes.

About half of adults meet the recommendations of staying under 36 ounces per week of sugar-sweetened beverages. That’s the amount in three 12-ounce cans. Soft drinks, energy drinks, and sports drinks are among the top sources of sugars in beverages. Other common sources of added sugar in beverages are coffee drinks and sweet tea.

These are lower-sugar alternatives to typical sugar-sweetened beverages.

• Water, ice water, and sparkling water
• Water or sparkling water with lemon or lime wedges, slices of strawberry or cucumber, or herbs like rosemary, mint leaves, or basil leaves
• Unsweetened hot or iced tea or black coffee
• Unsweetened tea or coffee with a splash of milk or almond milk
• Hot cocoa made with unsweetened cocoa powder (baking cocoa), skim milk or unsweetened almond milk, and stevia to taste

Sugar-free beverages like diet sodas, coffee with sugar-free syrup, and diet sports drinks are lower in sugar, but it’s important to check which sweetener they contain. Some people prefer to limit or avoid certain low-calorie sugar substitutes.

Here are some beverage recipes that are lower in added sugars.

2. Eat chicken instead of ham.

Processed meats have protein, but can also come with saturated fat, sodium, and cancer-causing nitrates. An article in PMC Public Health explains that processed meats can increase risk factors like blood vessel dysfunction, insulin resistance, and atherosclerosis.

About 6 in 10 Americans consume less than 2 servings per week of processed meats. Examples include luncheon meats like ham, deli turkey breast, salami, bologna, and pastrami. Hot dogs, sausage, and bacon are also processed and are likely to have nitrates.

You can reduce the consumption of processed meats by using alternative fillings. Cheese, peanut butter, and cooked skinless chicken and turkey breast are high in protein and good in sandwiches. Meatless and unprocessed chicken and turkey hot dogs and sausages are also good options. For breakfast and in salads and sandwiches, turkey bacon, soy bacon, and turkey or meatless breakfast sausage can reduce nitrates, saturated fat, sodium, and calories compared to regular bacon.

3. Add olive oil to replace butter.

Only about 1 in 3 Americans keep their saturated fat consumption to under 10% of total calories. Saturated fat raises cholesterol levels and may reduce insulin sensitivity, leading to a higher risk for diabetes and heart disease. The AHA suggests improving your ratio of unsaturated fats to saturated fats.

Fats in animal-source foods like butter and meats tend to be highly saturated, so they’re a good target when improving your dietary fat profile. Here are some tips for reducing your ratio of saturated fats to unsaturated fats.

• Spread peanut butter, almond butter, avocado, or margarine with plant sterols or stanols on toast instead of butter
• Use olive oil or cooking spray instead of butter for sauteing or roasting
• Choose leaner cuts of meat, and trim off visible fat or skin before cooking
• Replace red meat with skinless chicken, fish, shellfish, or beans
• Use yogurt, avocado, or pureed cannellini beans instead of mayo to add creaminess to prepared salads

Here are some recipes with heart-healthy fats.

A bonus when adding olive oil to your diet is that it increases Mediterranean diet score, which can improve heart health. Just remember to keep portions small or about 1-2 teaspoons.

4. Have overnight oats instead of a breakfast pastry

Excessive amounts of added sugars raise triglyceride levels, which are a risk factor for heart disease. Sugar can also spike blood sugar, which raises insulin resistance and the risk for diabetes if it happens frequently.

The recommendation is to keep added sugars to under 10% of total calories. Most adults get 10-20% of their calories from added sugars. The Dietary Guidelines for Americans report that 19% of added sugars are from desserts and sweet snacks like cookies, cakes, pies, ice cream, doughnuts, and breakfast pastries. Candy and sugar-sweetened cereal are also contributors.

A lower-sugar breakfast can start your day on a healthier note, while lower-sugar desserts can satisfy a sweet tooth. For a sweet but nutritious breakfast, try a whole-grain English muffin or whole-grain toast with peanut butter and fruit, or high-protein oatmeal without many added sugars. Desserts like stewed pears with cinnamon, frozen pureed bananas, quinoa cookies, and cocoa dusted nuts can substitute for sugary, low-nutrient cakes and cookies.

5. Cook at home to reduce sodium.

The average salt intake is over 3,400 mg per day. In comparison, recommendations are to stay under 2300 mg per day, or 1,500 mg on a low-sodium diet. The AHA says 86.7% of adults have sodium intake “above the chronic disease risk reduction intake level.”

While table salt and salt added in cooking are sources of sodium, the majority of sodium comes from processed foods, with deli meats, bread, pizza, and burritos being significant contributors. Salty condiments, cheese, canned products like soup and canned chili, and frozen dinners also contribute.

To reduce sodium consumption, try replacing processed foods with foods you prepare yourself. That way, you can control how much salt and other high-sodium ingredients go into it. Try making your own healthy soups with low-sodium broth, for example, or using corn tortillas and shredded chicken or low-sodium beans for tacos instead of going out for fast food. You can also reduce sodium consumption by replacing processed meats with baked chicken breast or salt-free peanut butter on sandwiches and using herbs instead of high-sodium sauces to increase flavor.

6. Choose ground turkey instead of beef burgers.

Red meat can be high in cholesterol, saturated fat, and calories, which can contribute to high cholesterol levels, insulin resistance, and weight gain. Even lean cuts can be bad for heart health. The AHA explains that when your body metabolizes red meat like beef and pork, it produces a compound called trimethylamine N-oxide, or TMAO, which is linked to heart disease and diabetes.

The average American eats about 2 servings of red meat per week. Red meat includes beef, pork, and lamb, including products like steak, spare ribs, and ground beef. If you choose to consume red meat, choose leaner cuts without visible fat and opt for extra lean ground beef.

There are plenty of ways to enjoy favorite dishes without red meat. Vegetarian chili or turkey chili, chicken or fish tacos, and chicken stew with mushrooms are all satisfying and free from red meat. Chicken or salmon teriyaki and American chop suey made with turkey are also options.

Here are some recipes with plant-based protein sources.

How Lark Can Help

What you eat affects heart health, and adding nutritious foods to your regular routine can make a difference in heart health, weight management, and the management or prevention of other chronic conditions. Lark can help you make positive choices on a daily basis. Your Lark coach is available 24/7 for encouragement, nutrition and physical activity coaching, and habit tracking.

Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications.

Click here to see if you may be eligible to join Lark today!