I’m a cardiologist – here are 5 food swaps to keep your ticker healthy

WE ALL know that cutting down on certain foods can improve our overall health and especially that of our heart.

But the thought of cutting out some of our guilty pleasures completely can be pretty depressing.

According to Dr Beth Abramson, a cardiologist at St. Michael’s Hospital in Toronto and co-chair of the American College of Cardiology Hypertension Working Group, there’s no need to go cold turkey on foods like burgers and french toast.

All you need to do is make some simple ingredient swaps to make caring for your ticker easy – and yummier.

1. Swap beef for chicken in burgers

If you’re a sucker for a good burger, there are ways to indulge in one without gorging on red meat.

Researchers at the University of Oxford’s Nuffield Department of Population Health in 2021 found that higher intake of unprocessed red meat – such as beef, lamb and pork – increased the risk of coronary heart disease by 9 per cent.

With these kinds of findings in mind, Dr Abramson suggested you make your burger at home next time you’re struck with a craving, and swap the beef out for chicken.

The cardiologist said she feeds her family chicken burgers or makes a patty from minced chicken, which she sometimes adds veal to.

“That’s a nice way to cut down on some of the red meat content, but feel like you’re having a hamburger,” she told Insider.

2. Bake instead of fry your chicken

There’s nothing more indulgent than fried chicken.

But this succulent delicacy is often dripping in oil, according to the cardiologist. Not what you want when you’re trying to care for your ticker.

Research conducted in 2021 linked consumption of fried foods to an increased the risk of cardiovascular disease.

Instead, Dr Abramson suggested you bake you chicken fingers rather than fry them.

To make the fingers, she takes raw chicken strips, coats them in low-calorie, low-fat salad dressing — as an alternative to egg yolk, which is high in cholesterol — and covers them in breadcrumbs.

“Fry less, broil more, bake more,” the cardiologist advised overall.

3. Don’t fry your chips – bake them

The same rule of thumb goes for chips, according to Dr Abramson, who advised you bake your chips instead buying them fried.

You should try to cut down on snacks that are high in saturated fat, according to the cardiologist.

But that doesn’t mean you should totally deprive yourself of snacks, she went on.

Just choose healthier ones, like fresh fruit and vegetables and baked pretzels.

4. Lose the butter on your french toast

French toast is arguably one of the tastiest breakfast foods out there – a staple if you’re ever treating yourself to brunch.

But the sweet, crunchy delight is traditionally fried in butter, which contains a lot of saturated fat.

Worry not, you can enjoy your slice of French toast. All you need to do is dip the bread in a mix of egg and skimmed milk instead of whole, and pop in the oven to bake instead of frying it.

You can also not use the egg yolk at all, and simply dip the bread in the white mixed with skim milk.

Dr Abramson said it tastes just as good this way.

5. Swap your ice cream for frozen yoghurt

The idea of saying bye-bye to ice cream forever might make many of us want to scream.

But according to Abramson, frozen yoghurt as dessert will tick all those ice cream boxes.

And it’s also lower in fat, meaning you’ll also consume a lower amount of cholesterol.

The cardiologist added that people can do “everything in moderation… Except smoking.”

“If you really like that rich cheese, allow yourself to have that treat once a month or so,” she said.