7 Heart Healthy Low Carb Swaps

Heart disease is unfortunately the number one cause of death in our country…but the good news is, it is also highly preventable.

This topic is especially near and dear to my heart (pun intended!) because I actually had open heart surgery when I was just three years old. I was born with a congenital heart defect (atrial septal defect) and thankfully, it was caught early and I was able to go on my merry way…with no complications whatsoever. But even more motivation to make sure my heart is healthy and that I take care of it the best I can. 

Another scary statistic is that individuals living with diabetes are nearly twice as likely to have a heart attack than someone that doesn’t have diabetes. As you can see, there is no better time than now to show your heart a little love and boost your cardiac health to prevent heart disease.

One of the best ways to prevent heart disease is to pay attention to what we eat. Instead of just focusing on what to cut out (that doesn’t sound like very much fun!), there are so many delicious heart-healthy swaps that are fabulous to include in your meal plan.  Today I’m sharing 7 heart-healthy swaps that are also low-carb, so they are perfect for anyone!

• Cauliflower “Rice”: If you’ve never tried “riced” cauliflower, it’s about to be your new favorite rice swap. Many stores sell cauliflower already riced, but you can do it yourself by pulsing cauliflower in a food processor until it is chopped into rice-sized pieces. You can use it the same way you would use rice- from fried rice to risotto, cauliflower rice is a win! This cruciferous veggie contains fiber components that have been shown to help to lower cholesterol! The cauliflower is super versatile and able to take on any flavor you want to add, so a great way to cut the carbs and increase the veggies.

• Ground Nuts/Seeds: Love that crispy breaded coating on chicken or fish? A mix of ground flax seeds, chia seeds, and walnuts can stand in for a breaded crust. This trio not only brings the crunch factor, but it has a major dose of fiber and omega 3 fatty acids, which are known for their cardiovascular benefits and anti-inflammatory properties. This crispy combo is also fabulous over roasted veggies.

• Almond Flour: This type of flour is simply made from finely ground almonds. It is great to use in your favorite baked goods, like muffins or quick breads as a replacement for white flour. Almonds are not only a good source of fiber, but they also contain monounsaturated fats and vitamin E to improve artery health and reduce inflammation.

• Eggplant Pasta: If you haven’t jumped on the veggie noodle train yet (think zucchini noodles), give eggplant a try! Eggplant can be “spiralized” into noodles, or cut into sheets for lasagna, or even strips like pappardelle. It has a creamy texture that stands up well to your favorite pasta dish recipes and sauces. Studies have looked at the cardiovascular benefits of eggplant and have found that cholesterol levels can be reduced and blood vessels relax, allowing for improved blood flow.
  

• Celeriac: instead of mashed potatoes, whip up some fluffy mashed celeriac. This root vegetable has a subtle flavor like celery, and when it is steamed or roasted and pureed, it makes a perfect low-carb sub for mashed potatoes. You won’t even notice the difference, but your heart will thank you, since it’s a good source of potassium and fiber! And if 100% mashed celeriac seems too extreme for you, start with ½ celeriac and ½ potatoes. Still a great improvement and subtle enough that your dinner guests won’t even notice the difference.

• Shirataki Noodles: Often called the ‘miracle’ noodles, shirataki noodles are made from the konjak jam. They are calorie and carb free, so for this reason, these Japanese noodle have gained popularity over the last few years. It has a bit of a different texture than regular noodles, but still a great substitution. You can find them in a local Asian supermarket or health food store. If you are a shirataki ‘newbie’, here’s a great Shirataki Primavera recipe you can try.

• Homemade Dressing: Bottled salad dressings are notorious for sneaking in sugar (and salt!). Make your own salad dressing in less than a minute with this quick combos while cutting the added sugar:
  • 1 teaspoon extra virgin olive oil + 1 teaspoon balsamic vinegar + 1/4 teaspoon italian seasonings
  • 1 tablespoon balsamic vinegar + 1 teaspoon freshly squeezed lemon juice + 1 teaspoon chopped mint
  • 2 tablespoons plain yogurt + 1/2 tablespoon freshly squeezed lemon juice + dash salt and pepper
  • 1 teaspoon fresh lime juice + 1 teaspoon extra virgin olive oil + 1 teaspoon chopped cilantro
  • 1 teaspoon red wine vinegar + 1 teaspoon extra virgin olive oil + dash salt and pepper

Have any of your own favorite low carb swaps that your heart will also love? Please share below. Let’s keep the conversation going! 🙂

And if you are looking for more low carb ideas, download my free 7 day diabetes meal plan. Complete with a a grocery list and delicious diabetes-friendly recipes.

Your Free 7 Day Diabetes Meal Plan