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Heart healthy food swaps

February is heart health month.  These simple swaps can protect your heart from heart disease.

Swap fruit for oil. If a recipe calls for 1 cup of oil, use 1 cup of applesauce, pumpkin puree or mashed banana.  Or you can replace only half the oil with the fruit.

Use whole grains. Replace all white starches with whole grains to add more fiber and nutrients.

Skip the juice. Instead of drinking orange juice or apple juice eat the actual fruit to get more fiber.

Substitute the butter. Use vegetable-oil-based spread such as Smart Balance or Olivio (which also contains olive oil); you’ll be replacing a bad fat with a good fat.

Sprinkle almonds or walnuts. Skip the croutons to increase the good fats in your diet.

Turn your ground around. Use ground turkey instead of ground beef to cut saturated fat in half.

Go fishing. One of the best strategies for reducing cholesterol through diet is eating more fish, which is very low in fat and contains heart-healthy omega-3 fatty acids. 

For more heart healthy tips visit: http://www.examiner.com/examiner/x-36062-Chicago-Nutrition-Examiner~y2010m2d1-February-is-heart-health-month-Simple-steps-to-be-more-heart-healthy

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