15 Heart-Healthy Versions of Your Favorite Foods
Smart Swaps for Your Unhealthy Favorites
By: Stepfanie Romine, Staff Writer : 97 comments
Whether you've been told you need to lower your blood pressure, improve your cholesterol levels, or just want to take preventative measures to protect your ticker, one of the first things you'll likely change is your diet. Heart-healthy diets are beneficial for weight loss and those who want to maintain good health, in addition to those who want to improve cardiovascular health. Lower in saturated fat, sodium and calories, with an emphasis on lean protein, whole grains and plenty of fruits and vegetables, a heart-healthy diet can even have room for all those favorite foods you thought you had to give up forever. By cooking comfort foods like hot wings, macaroni and cheese and Philly cheesesteak at home, you'll slash sodium and artery-clogging saturated fat while still indulging. Here are 15 of our favorite smart swaps (scroll below the infographic to get the recipes).
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.
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.
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.
Burgers
|
1 burger (patty only) 512 calories 22 g fat 1,914 mg sodium |
Better Burgers 161 calories 1.5 g fat 276 mg sodium |
Calzone
|
1 calzone 1,020 calories 54 g fat 1,760 mg sodium |
No-Guilt Grilled Veggie Calzones 240 calories 3 g fat 387 mg sodium |
Cashew Chicken
|
1 standard takeout serving 654 calories 57 g fat 1,130 mg sodium |
Slimmer Cashew Chicken 277 calories 7 g fat 486 mg sodium |
Chili Fries
|
1 serving 300 calories 18 g fat 530 mg sodium |
Cleaner Chili Cheese Fries 342 calories 12 g fat 436 mg sodium |
Fettuccine Alfredo
|
1 "lunch" serving 800 calories 48 g fat 810 mg sodium |
Guiltless Alfredo Pasta 344 calories 10 g fat 146 mg sodium |
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 |
Lasagna
|
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 |
Meatloaf
|
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 |
Pizza
|
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.
