Heart-Healthy Food Substitutions
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Cultivate good nutrition by making heart-healthy choices when you buy groceries and cook your favorite recipes. By making wise substitutions, you and your family can reap the benefits for years to come.
| Choose: | Instead of: |
| Herbs and spices | Table salt |
| Whole-grain bread, preferably 100% whole wheat or 100% whole grain | Doughnuts, quick breads, muffins, and biscuits |
| Fresh or frozen vegetables and fruits | Canned fruit in heavy syrup; fried or breaded vegetables |
| Egg whites or egg substitutes | Egg yolks (when a recipe calls for 1 whole egg, substitute 2 egg whites) |
| Fat-free or low-fat dairy products | Full-fat milk, cheese, and other dairy products |
| Olive and canola oils | Butter or lard |
| Lean ground meats | Fatty and marbled meats and cold cuts |
| Skinless poultry | Frankfurters, sausages, bacon, and spareribs |
| Fish, especially cold-water fish like salmon | Canned, breaded, or fried meats |
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