Heart-Healthy Food Substitutions

Cultivate good nutrition by making heart-healthy choices when you buy groceries and cook your favorite recipes. By making wise substitutions, you and your family can reap the benefits for years to come.     Choose: Instead of:  Herbs and spices  Table salt  Whole-grain bread, preferably 100% whole wheat or 100% whole grain  Doughnuts, quick breads, muffins, and biscuits  Fresh or frozen vegetables and fruits  Canned fruit in heavy syrup; fried or breaded vegetables  Egg whites or egg substitutes  Egg yolks (when a recipe calls for 1 whole egg, substitute 2 egg whites)  Fat-free or low-fat dairy products  Full-fat milk, cheese, and other dairy products  Olive and canola oils  Butter or lard  Lean ground meats  Fatty and marbled meats and cold cuts  Skinless poultry  Frankfurters, sausages, bacon, and spareribs  Fish, especially cold-water fish like salmon  Canned, breaded, or fried meats