7 Heart Healthy Food Swaps

At menopause women are more at risk of heart disease, but there are some simple menu swaps that can make a difference to your heart’s health.


You probably already know some basic truths about how to eat healthily for your heart’s sake: limiting saturated fats and red meat, reducing alcohol and processed meats to start.

These are just a few ways you may be choosing a heart healthy diet,, but here are some more to add in.

1. Fish is better baked, not fried

This is one of the simplest ways to cut down on artery-clogging saturated fat. If you bake or grill it when compared with fried fish, you’ll save about 70 calories and half the saturated fat per serving.

2. Minimise mayonnaise and swap for yoghurt

Thick, nonfat Greek yoghurt reduces fat based calories and adds in some calcium and protein.

Use it instead of mayonnaise in salads and add it to tuna in a sandwich for a healthier lunch.

3. Choose cheese wisely 

Lasagna authentically calls for ricotta, and usually the full-fat kind, but switching to low fat cuts out 9 grams of saturated fat per serving.

4. Switch mince for heart health

Traditionally we tend to go for minced beef or lamb but both these are higher in fat than the healthier option of minced turkey.

It makes for a good change in your dishes like burgers or cottage pie.

5. Oranges, not orange juice 

The heart benefit from fresh oranges lies in the vitamin C, and the fibre content. But a glass or orange juice can give you about 21 grams of sugar and almost no fibre.

A whole orange has a little less sugar – about 17 grams – but more than six times the heart-healthy fibre.

6. Make ice cream a very occasional treat

A premium ice cream can have almost 14 grams of saturated fat, plus plenty of sugar. Try swapping it for thick creamy greek yoghurt and top with fresh raspberries or blueberries.

This has virtually no calories, so excellent if you are trying to lose weight as well as help your heart.

7. Prepare your own porridge 

Oats are a classic to help lower cholesterol, thanks to its soluble fibre, but if you are using a packet of instant porridge that can have up to three teaspoons of sugar so making your own from scratch will cut out the sugar.

If you need a little sweetness add a drizzle of honey or maple syrup.

Helpful information:

Prevention is always the first choice so if you are concerned about your heart health then this article will help with that, as well as being a good diet to help with with weight loss