Heart Healthy Swaps

At Science Care, we understand the importance of living a healthy life. By making heart-healthy choices, you can improve your quality of life and inspire others to prioritize their health — a legacy that aligns with Science Care’s mission of contributing to the greater good. 

It can feel overwhelming to change everything all at once, so we’ve gathered five simple swaps you can make to support your heart’s health, and why they matter. 

Choose Whole Grains

When planning your meal, consider switching out white bread, pasta, or rice to a whole-grain version of the same item. This can make a big difference for your heart without sacrificing a staple in your meal. 

Why it matters? Whole grains are packed with fiber, which can work to help reduce ‘bad’ cholesterol levels and support a healthy blood pressure. 

Eat Dark Chocolate

When you need a sweet treat, grab some dark chocolate to satisfy the craving! To maximize heart health benefits, choose a variety that has at least 70% cocoa content. 

Why it matters? Dark chocolate has a high concentration of flavonoid that can improve blood flow, lower blood pressure and reduce inflammation which can potentially lower the risk of heart disease. Dark chocolate, when consumed in moderation, has also been known to help improve cholesterol levels by reducing the ‘bad’ cholesterol and increasing the ‘good’ cholesterol. 

Change Your Cooking Fat

When you are preparing your meals, swap the cooking fat you use for a heart-healthy fat like olive oil or avocado oil instead of margarine or shortening. 

Why it matters? Healthy fats help improve cholesterol levels and reduce overall inflammation in the body while trans fats can increase the risk of heart disease. 

Add Movement

Consider replacing moments of sedentary habits with small bursts of physical activity. If you are heading to the grocery store and usually park right by the door, try parking a few spots down to give yourself the opportunity to walk a bit more. Try adding in a quick 5-10 minute walk after meal times, spending 5 minutes slowly stretching  your limbs after waking up, or taking the stairs in place of the elevator for short trips.

‍Why it matters? Regular physical activity is proven to strengthen the heart, improve circulation and support overall mental and physical health. A physically active lifestyle contributes to long-term wellness and balanced mental health. 

Snack Swap

When it’s time for a quick snack, try to swap in options like chips and cookies for fresh vegetables, fruits, or nuts. The latter are nutrient-dense options that are rich in vitamins, fiber, and healthy fats that can support your cardiovascular health.

Why it matters? Overly processed food items are more likely to be higher in sodium, sugar, and unhealthy fats. These ingredients can increase the risk of heart disease while natural alternatives provide essential nutrients that protect the heart.

Keep in mind that every small change you make for your heart has benefits, so start small as you work to build new habits. Interested in learning more about the heart and how it impacts our overall health? Check out our blog here.