Nutrition Articles

15 Heart-Healthy Versions of Your Favorite Foods

Smart Swaps for Your Unhealthy Favorites

French Fries
1 small
230 calories
11 g fat
270 mg sodium
Skinny Spiced Sweet Potato Fries
117 calories
5 g fat
158 mg sodium
Hot Wings
6 wings
300 calories
20 g fat
432 mg sodium
Better Buffalo Chicken Bites
223 calories
4 g fat
282 mg sodium
1 serving
450 calories
17 g fat
1,200 mg sodium
Leaner Lasagna
271 calories
10 g fat
284 mg sodium
Loaded Potato Skins
3 skins
304 calories
19 g fat
677 mg sodium
Lean Potato Skins
128 calories
2 g fat
128 mg sodium
Macaroni and Cheese
1 serving, made according to box directions
400 calories
3.5 g fat
580 mg sodium
Skinny Mac and Cheese
230 calories
4 g fat
306 mg sodium
1 slice
350 calories
19 g fat
1,020 mg sodium
Better than Mom's Meatloaf
234 calories
6 g fat
189 mg sodium
Philly Cheesesteak
1 sandwich
393 calories
14 g fat
1,950 mg sodium
Lean Philly Cheesesteak
341 calories
12 g fat
254 mg sodium
1 serving frozen extra cheese pizza
350 calories
15 g fat
660 mg sodium
Slimmer Pesto Pizza
220 calories
10 g fat
182 mg sodium
Potato Chips
1 ounce regular chips
160 calories
10 g fat
170 mg sodium
Microwave Herb Potato Chips
64 calories
0 g fat
90 mg sodium
Stuffed Baked Potato
1 potato
569 calories
24 g fat
793 mg sodium
Sinless Stuffed Sweet Potato
312 calories
2 g fat
231 mg sodium

Regardless of your reason to choose heart-healthier recipes and meals, these comfort food makeovers are sure to please. Only you will know that these dishes are easier on the arteries and the waistline--your taste buds will be none the wiser!

Note: Because the majority of our members are trying to lose weight, our heart-health guidelines are based on the same calorie guidelines we offer for weight loss. Entrees are under 350 calories, 3 grams saturated fat and 480 milligrams sodium. Combo meals, such as protein and starch or protein, starch and a vegetable, have slightly higher limits of up to 500 calories, 7 grams saturated fat and 600 milligrams of sodium. Sides clock in below 250 calories, 2 grams saturated fat, and 360 milligrams sodium.  
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About The Author

Stepfanie Romine Stepfanie Romine
A former newspaper reporter, Stepfanie now writes about nutrition, health, fitness and cooking. She is a certified Ashtanga yoga teacher who enjoys running, international travel and all kinds of vegetables. See all of Stepfanie's articles.

Member Comments

    Hasn't anyone at SparkPeople heard of seafood? - 2/18/2015 7:07:20 PM
    I just joined, so bear with me. I entered my beginning weight on 2/2 and lost 12 lbs the first week (yeah me) and 1.6 pounds this week. I entered my weight and I see the results on the graph. Is there somewhere that I can check the pounds lost (per week and altogether?) Thanks so much for your help.

    Ellencass - 2/16/2015 10:03:34 AM
  • CSPENCER1104
    My apologies Malkah. - 2/3/2015 3:57:07 PM
  • CSPENCER1104
    Problem solved,

    Under all of the of the photos you'll see a paragraph that reads " Want to see exactly how these recipes stack up against the unhealthy ones? Get the recipes--and the scoop on what you're really eating when you chow down on those unhealthy faves.

    The First one is "Burgers" on the left. "Better Burgers" on the right is cliackable. The clickable links open the recipes. There are two pages of them. So look on both pages and click the recipe title(s) on the right side.

    Click on ......
    Better Burgers
    161 calories
    1.5 g fat - 2/3/2015 3:55:21 PM
  • CSPENCER1104
    If "View the Article" were clickable, that would solve the problem. I think Malkah is dreamiung. - 2/3/2015 3:44:27 PM
  • I can't find the recipes either...I hope they magically appear and that I remember to check again... - 2/3/2015 12:05:47 PM
  • Can't view the recipes.
    - 2/1/2015 4:38:17 PM
    The recipes are at the end of all the pictures

    Malkah - 2/1/2015 1:01:14 PM
    It seems obvious that SP had a bit of a burp getting the click/view recipes to work. Things happen, so no harm. Just hope that at some point you can get this very same article to work, as I (and I am sure others) would really, really appreciate these recipes! Thanks, SP, for all of your help in my journey. In spite of a little hiccup here and there, I think your site is just the greatest and I recommend it to others all the time. - 2/1/2015 12:57:57 PM
    They look wonderful, but what good are they when we cannot view the recipes? - 2/1/2015 11:59:16 AM
    Could someone please tell me where to click to see the recipes - I can't find it. - 2/1/2015 9:48:24 AM
    I can't view the recipes?! - 2/1/2015 8:53:03 AM
  • I'd rather eat the full-fat real thing, but do so rarely. - 8/13/2014 9:47:26 AM
    These look so yummy - has anyone tried? I've shared this page with three friends already.

    @BTLINDSLEY: Curves is not a bad magazine/site for older women. I think. But remember the site is what you make it. Go ahead and start an "Over 70's Group" here on Sparks. Make your own challenges, get your own kind of support - it could be fun.

    I too would like Spark People to expand a bit more too - how about showing some people with some weight on them. All your pictures show skinny folks. - 2/18/2014 4:16:39 PM
    Thanks to NOSENCE.. I subscribe to 2 magazines; however, they both seem to "cater" to svelte, young (to me, at least) women. I was glad to read NOSENCE is 83. I will be 79 this year (in birth years, much younger than that in attitude). I wish I could find a magazine that would cater to a little older group.
    - 2/18/2014 12:59:03 PM

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