Keeping with this week’s Heart Health theme, we thought we’d bring you a short list of foods to shy away from if you want to keep your ticker in good shape. The good news is that we also have some better options to replace the less-than-stellar ones, and they’re all delicious, satisfying foods that you can feel good about. So do us (and your heart) a favor, and make some swaps!

1. Skip It – High fat, greasy sausages

    Swap It – Beef

Did you know that there are 29 cuts of lean beef? A new study shows that eating lean beef every day can actually reduce bad (LDL) cholesterol. This unseasonably warm weather is perfect for grilling, so try throwing some lean steaks, like top sirloin, on the grill with sweet potatoes and veggies for a quick and healthy weeknight dinner.

2. Skip It – Creamy desserts, loaded with saturated fat that clogs the arteries

    Swap It – Fruit-based desserts

Whip up a layered summer fruit salad garnished with lemon juice, a sprinkling of sugar, and fresh mint leaves.  Try to include concord grapes, since nearly a decade worth of research suggests that they help promote a healthy heart.

3. Skip It – White rice, high glycemic and causes blood sugar to spike

    Swap It – Plaintains

Plantains are high in potassium, which lowers blood pressure, not to mention the B vitamins. Eat them mashed, baked, or as chips for a fun and exotic new side dish.

4. Skip It – Pretzels, high in refined carbohydrates and low in protein and healthy fats

    Swap It – Nuts

Almonds, pistachios, walnuts, and pecans are all winners when it comes to heart health. They’re all loaded with antioxidants, good fats, protein, and fiber. Mix up your favorites with some dried fruit and dark chocolate chips for a sweet and satisfying trail mix snack.

For more heart-healthy eating ideas and recipes, the Academy of Nutrition and Dietetics website is loaded with information! Family Food LLC’s team of RDs is always available to answer all of your nutrition-related questions, so feel free to contact us by phone, e-mail, Facebook, or Twitter. Don’t forget to visit our Services page to find out if you qualify for SIX FREE VISITS with our RDs!





I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."


Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.


Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!


Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.


My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.


Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.


I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.


I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.


I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!


I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.


I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.


I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!


I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.


I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.


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