3 healthy food swaps to protect your heart, according to a dietitian.

A dietitian-researcher outlined three simple food swaps—using olive or avocado oil instead of butter, choosing poultry or fish over red and processed meats, and preferring whole grains over refined grains—to support heart health; he cited research linking Mediterranean-style diets, higher fiber, and lower LDL cholesterol with reduced cardiovascular risk.

Cardiovascular disease is the leading cause of death in the United States. The American Heart Association and related research point to Mediterranean-style eating patterns, higher fiber intake, and regular physical activity as factors associated with lower risk. Matthew Landry, an assistant professor and dietitian who studies simple habits and disease prevention, described three modest food swaps that align with those patterns. He framed them as small changes to food choices and preparation rather than a full diet overhaul. Key points: - Swap cooking fats: Landry recommends using olive oil or avocado oil in place of butter, lard, or other animal fats because unsaturated fats do not raise LDL cholesterol as much as saturated fats. - Replace some red and processed meats: He suggests choosing leaner proteins such as poultry or fish and adding plant-based proteins like beans, lentils, tofu, or tempeh, noting his research finds reduced red meat intake is linked to lower cardiovascular risk. - Evidence from a controlled study: In a 2023 study of 22 pairs of identical twins assigned to vegan or omnivorous diets for eight weeks, the twins on the vegan diet had lower LDL cholesterol and insulin levels and lost more weight, according to the reported results. - Increase whole grains and fiber: Most Americans do not meet the recommended 30 grams of fiber per day, and the 2025–2030 dietary guidelines recommend two to four servings of whole grains daily; whole-grain options such as brown rice, quinoa, and whole-wheat bread provide more fiber than refined versions. Summary: These three swaps reflect dietary patterns that researchers and the American Heart Association associate with lower risk factors for heart disease, including lower LDL cholesterol and improved metabolic markers. Undetermined at this time.