Cardiologists’ 7 favorite foods that won’t bore you: clever swaps that taste great

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• Swap crunchy potato chips for plantain chips or air-popped popcorn
• Make your morning coffee a heart-smart ritual
• Replace creamy dressings with herb-infused olive oil
• Use miso paste to reduce added salt without losing taste
• Choose frozen fruit pops over traditional ice cream
• Fish like rainbow trout and sardines instead of red and processed meat
• Prioritize 100% whole-grain or sprouted multi-grain bread
• Practical tips to make these swaps stick

Cravings for fries and bacon are among the most persistent complaints Dr. Evan Shlofmitz hears from his patients. As an interventional cardiologist with Catholic Health, he sees how these favorites, eaten frequently, can quietly worsen cholesterol, raise blood pressure and accelerate artery plaque.

Swap crunchy potato chips for plantain chips or air-popped popcorn

If salty, crunchy snacks are your weakness, there’s an easy detour that keeps the satisfaction without all the harm. Plantain chips and air-popped popcorn score better than traditional fried potato chips.

• Higher fiber: Plantain chips often contain more fiber than potato chips, which helps you feel full sooner.
• Less processing: Choose minimally processed varieties with short ingredient lists.
• Try chips made in healthier oils or use an air fryer to crisp sliced vegetables or potatoes.

When comparing brands, scan labels. Prefer products where you recognize every ingredient.

Make your morning coffee a heart-smart ritual

Many people load coffee with cream and sugar for taste. A simple switch — adding cinnamon — brings warmth and sweetness without the extra calories.

• Cinnamon adds flavor so you can reduce or skip sugar and heavy cream.
• Over months, small daily changes can add up to a meaningful difference in weight and blood sugar.

Replace creamy dressings with herb-infused olive oil

Thick, creamy salad dressings are a major source of saturated fat and sodium. Drizzling olive oil flavored with herbs gives you the same flavor lift with healthier fats.

• Monounsaturated fats: Olive oil supports heart health and carries antioxidants.
• Use flavored olive oil on salads, soups, roasted vegetables, pasta and bread.
• Mix fresh herbs, lemon zest or a splash of vinegar for extra brightness.

Use miso paste to reduce added salt without losing taste

Patients with high blood pressure or heart failure are often told to cut salt. Miso paste provides a punch of savory flavor while helping to lower overall sodium intake.

• Miso works well in soups, marinades, sauces and even blended into compound butter.
• Try a small amount to boost umami on roasted veggies, salmon or whole-grain pasta.

Choose frozen fruit pops over traditional ice cream

Giving up dessert is not realistic for many people. The key is swapping to less processed, lower-sugar options that still satisfy.

• Look for frozen fruit pops made from whole fruit, with no artificial colors or flavors.
• Prefer chocolate or sweets with short ingredient lists and lower added sugars.
• Practice portion control to keep treats sustainable.

Dr. Shlofmitz notes these choices are family-friendly and make dessert moments less risky for long-term health.

Fish like rainbow trout and sardines instead of red and processed meat

For people who eat meat, swapping in oily fish can lower cardiovascular risk linked with red and processed meats.

• Good options: rainbow trout, wild salmon, sardines, Atlantic mackerel.
• Plant alternatives: beans, lentils and tofu provide protein without the unhealthy fats.
• If you keep steak in your diet, make it an occasional treat and pair it with vegetables.

Balance matters: combine smaller portions of animal protein with abundant greens and whole grains.

Prioritize 100% whole-grain or sprouted multi-grain bread

Not all bread is equal. Choosing whole-grain or sprouted multi-grain loaves gives you fiber and steady energy.

• Look for: “100% whole-grain” or sprouted grain on the label.
• Avoid breads where enriched flour is listed first on the ingredient list.
• Top with avocado, nut butter or hummus for a satiating snack.

Practical tips to make these swaps stick

Small changes are easier to maintain than drastic overhauls. Try these tactics to turn new choices into habits.

• Start one swap per week so changes feel manageable.
• Use an air fryer for crisp textures with less oil.
• Read labels and pick products with few, recognizable ingredients.
• Combine dietary swaps with regular movement — aim for at least 20 minutes of activity three or four times a week.
• If you need help, consult a registered dietitian to develop a personalized plan.