As we complete our heart healthy series, it’s only the beginning of ongoing practices that will truly affect us in a positive way. It doesn’t mean we have to completely give up fats to be healthy, but to replace the unhealthy saturated and Trans fats with healthier ones. Growing up with mayonnaise as a guilty pleasure, I know how making those transitions can be challenging. But what if I told you there are delicious alternatives. Check out these substitute favorites…
Avocado – sliced makes a wonderful substitute on sandwiches! It’s also great on your turkey or bean burgers, or in salads. Fact: Avocado is a healthy monounsaturated fat rich in fiber, vitamin C, and foliate, and is has just a quarter of the calories mayo.
Pesto – Made from basil and olive oil, it is rich in important vitamins, minerals, and antioxidants. One tablespoon typically provides 45 calories, along with decent doses of vitamins A and C, calcium, and iron. Pesto is great as a spread, on sandwiches, and in salads.
Olive Oil – A Mediterranean diet staple with heart-healthy benefits is a monounsaturated fatty acid, which is the good fat. Some replacement ideas: pasta salad, potato salad, or any other salad dish that typically call for mayo. A word of warning; it is high in calories and as with all fats, we need to keep them at a minimum.
Low Fat Plain Greek Yogurt – Greek yogurt is a favorite for its health benefits and versatility. One tablespoon provides roughly 8 calories, 1.5 grams of protein, and calcium. Try replacing this in your creamy, homemade salad dressings, or in other salads such as tuna, egg, chicken, or potato.
These are just some examples of how we can make delicious choices in replacing those old favorites. Making better daily choices, along with physical activity, bringing joy in our lives, and keeping our stress at bay, all help us live more vibrantly and set the pattern for the children in our lives!
