Heart-healthy food swaps for the new year
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D BY THURSDAY AND FRIDAY OF NEXT WEEK. JENNIFER: THE NEW YEAR MEANS A NEW YOU FOR MOST PEOPLE AND IT ALL BEGINS WITH MAKING CHANGES TO WHAT YOU PUT IN TO YOUR BODIES. HERE TO HELP US THIS MORNING IS DAILY FOOD SWAP IS DIETICIAN MICHAEL SANDOZ. THANK YOU FOR COMING UP. HEART HEALTH HAS BEEN A HEADLINING WITH CELEBRITIES PASSING FROM HEART ISSUES FOR WHAT IS A HEART HEALTHY SWAP WE CAN MAKE TODAY?>>I BROUGHT A COUPLE OF PROPS. A COUPLE OF DAY — THINGS YOU CAN SWAP. BREAKFAST IS AN EASY TIME IF YOU’RE USED TO EATING BREAKFAST BARS OR SERIAL THAT MAY BE HIGH IN SUGAR AND REFINED CARBOHYDRATES. SWAPPING IT OUT FOR OATS. OATMEAL OR OVERNIGHT OATS A YOU CAN PREPARE THEM THE NIGHT BEFORE. OATS ARE PRETTY HIGH IN FIBER AND HAVE A SPECIAL FIBER THAT CAN HELP LOWER YOUR LDL CHOLESTEROL. THAT’S WHAT WE HELP TO DO. JENNIFER: WHY DO THE OATS HELP?>>SERIAL WILL NOT HAVE MUCH FIBER. IT DEPENDS UPON WHAT TYPE OF SERIAL — CEREAL. IT IF IT IS SLOW WITH MARSHMALLOWS AND SUGAR, NOT A LOT OF NUTRITIONAL VALUE AND WILL NOT KEEP YOU FULL. OATS TAKE LONGER TO DIGEST. THERE ARE A REALLY GOOD FOOD. THEY CAN BE USED IN DIFFERENT WAYS. THEY ARE A GREAT CHOICE TO SWAP OUT FOR BREAKFAST. JENNIFER: WHAT WOULD YOU SAY ARE YOUR TOP THREE EASIEST SWAPS?>>EASIEST? I WOULD SAY THINKING ABOUT THE PROTEINS. MEATS. PEOPLE TYPICALLY BRING SANDWICHES FOR LUNCH. MAYBE INSTEAD OF THAT INSERT A COUPLE OF SALADS A FEW TIMES PER WEEK. YOU WILL GET VEGETABLES WHICH WILL BE HIGH IN FIBER. PICK A LEAN PIECE OF PROTEINS. MAYBE FRESH TURKEY BREAST OR SOMETHING OR PIECE OF SALMON OR SOMETHING AND PUT THAT ON TOP OF THE SALAD INSTEAD OF THE PROCESSED MEATS WHICH HAVE A LOT OF SODIUM. AND WHEN YOU ARE COOKING, WHICH I WAS RECOMMENDING MORE, THINK ABOUT THE TYPES OF FAT YOU ARE USING. WHEN WE TALK ABOUT BUTTER OR OIL, I RECOMMEND OLIVE OIL IN PLACE OF BUTTER. IT DEPENDS UPON THE RECIPE. THE MAIN THING IS OLIVE OIL IS HIGHER IN UNSATURATED FATS AND THAT’S WHAT YOU WANT TO REPLACE WITH SATURATED FATS FOUND IN BUTTER AND CREAM AND CHEESES. THAT IS ANOTHER. FINALLY, THINKING ABOUT DOING MORE OF PLANT-BASED MEALS. IN PLACE OF HAMBURGERS OR HOT DOGS, MAYBE TRY TO INSERT SOMETHING LIKE LENTILS OR BEING PRETTY YOU CAN MAKE VEGGIE BURGERS. YOU CAN USE LENTILS, THEY ARE VERY VERSATILE. A LITTLE BASIL LASAGNA, USE CHEESE AND THINGS. SOME EASY CHANGES AND GET THE SAME TYPE OF DISHES AND FLAVORS BUT USING HEALTHIER INGREDIENTS. JENNIFER: MICHAEL BREAKING OFF THE SWAPS. THANK YOU FOR BEING HERE.

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