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Eat Smart to Prevent Heart Disease

Updated on February 27, 2020
Kristen Howe profile image

Kristen Howe has been eating healthy foods for a couple of years, ever since she had open heart surgery to fix a hole in her heart.

Alter Your diet a Tiny Bit

Besides baby aspirin and going green for salads to give yourself a healthy heart to prevent heart disease in your family, you can alter or moderate your diet a tiny bit by changing a few items on the menu. You don’t have to go on a no-salt/low salt diet or become a total vegetarian. You can switch up some of your favorite meats by some meat alternatives. Like the old adage we hear from time to time, try it before you buy it.

When you go shopping at your local grocery store, they might be a food demonstrater handing out free samples of food for you to try. Sometimes at the deli counters, you would see free samples on top of their glass counters in cups for you to try their food. Most grocers don’t have the freebies, in which is okay.

Healthy Veggie Burger Poll

Have you tried Boca burgers or Morning Star Products?

See results

Veggie Burgers Are Packed with Protein and Good For You

This lentil-walnut burger looks delicious and is easy to make.
This lentil-walnut burger looks delicious and is easy to make.

Veggie Burgers in Exchange of Beef

Who can’t go wrong with a hamburger or meatballs with their pasta? But beef is loaded with sodium, even if the lean fat is cut off. It could give you high cholesterol, unless you want to eat it in moderation. There’s a healthier meat alternative for beef products. Both Boca and Morningstar offer a slew of frozen food products of soy burgers and meatballs at your local grocery store. When my mother tried them last year, she said it tasted like “cardboard.” But for me, I’ve had Boca burgers and Morningstar burgers for two years. You can grill them, bake them in the oven, which is recommended, and nuke them in the microwave for a quick fix. Add your favorite toppings and the bun, you have an instant sandwich. They come in a variety of flavors from portobello mushroom burgers to the original veggie burger. As for your pasta, there’s a soy alternative you can add in with tomato sauce and garlic bread with salad.

Go Light With Deli Products for Pork

Now, for lunch time, it might become tricky to pass on bologna, salami or ham. If you want to do low sodium deli meats for your sandwiches, if available, that’s okay. But another alternative route is doing meat-less or vegetarian deli. If your local grocery store have them available, try Lightlife Smart deli Bologna, which has no fat or nutrious, or Yves Veggie Cuisine, which are soy-based in seven varieties from bologna, ham, pepperoni, and a roast beef.

Of course, going meat-less or vegetarian may not to be for everyone. And that might be okay. I haven’t tried these products yet, since they’re not available at my local grocery stores yet. But if you see them, give them a shot, drop me a note and let me know.

Tofurkey is Made of Tofu and Perfect to Swap with Poultry

Anywhere you sliced them and cook then, try Toforkey.
Anywhere you sliced them and cook then, try Toforkey.

Tofurkey Anyone?

As for chicken and turkey, it wouldn’t hurt switching out your favorite deli meats from poultry. It’s okay to get your protein from them during dinner and holiday meals. Yves Cuisine, Lightlife and Tofurkey have them for a healthy school lunch for your family and yourself, too. It couldn’t hurt to switch them up every once in a while. Besides burgers, there's a variety of chicken tenders and nuggets out there with a delicious and healthy taste. Add ketchup and sweet and sour sauce, a dash of salt and pepper, and you'll dig into these tempting vegetarian meat-less alternatives.

Turkey Bacon is Healthier Than Regular Bacon.

Swap beef bacon out with chicken or turkey bacon.
Swap beef bacon out with chicken or turkey bacon.

Breakfast Treats and Other Healthy Meats

Since we've covered lunch and dinner, we mustn't skip the most important meal of the day: breakfast! Oh yes, there's meatless alternatives out there for the beef and pork variety from both Boca Burger and Morningstar as well. Try their healthier version of sausages--both links and patties--and in bacon. It would also fill you up, before you start your own day.


Also, instead of eating beef, you can try the poultry version of sausages, hot dogs, bacon, brats, etc., in chicken or turkey. Try to skip the all-meat bologna and dig into the ground chicken and turkey varieties out there as well.

Try it Before You Buy it

You can find any of these products on sale, with or without coupons, and at a good price at your grocery store for a good deal. If you order them online, it’s going to be expensive to try them out and wait for delivery on your doorstep.

So try these products if you can, before you can buy them today at your local grocery store! Up next, we'll talk about frozen foods, milk, and healthy snacks!

Who's Ready to Eat Light?

Which meat would you swap out with a lighter meat?

See results

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2014 Kristen Howe

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