Heart-Healthy Kitchen Hacks: 15 Delicious Ingredient Swaps That Protect Your Arteries

Lisette Marie

11. Use Canned Salmon or Sardines in Place of Deli Meats

Photo Credit: Getty Images @Yarnit

Deli meats are convenient for lunches but often contain a trifecta of sodium, unhealthy fats, and preservatives that can harm arteries. Canned salmon or sardines are pantry-friendly alternatives rich in omega-3 fats. Omega-3s may soothe inflammation and encourage arterial flexibility, two important factors for lifelong heart health. Spoon onto whole grain crackers, toss over leafy greens, or add to simple sandwiches for a protein-packed, artery-loving meal.

12. Substitute Sweet Potatoes for White Potatoes in Roasts

Photo Credit: Getty Images @Yarnit

White potatoes are a comfort food classic but spike blood sugar quickly—placing extra stress on blood vessels. Sweet potatoes are a gentle swap, brimming with fiber, potassium, and vitamin C. These nutrients support healthy blood pressure and better cholesterol. Chop and roast them with olive oil and herbs, mash as a side, or add to hearty soups. The natural sweetness makes meals satisfying while offering your cardiovascular system protection with every bite.

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11. Use Canned Salmon or Sardines in Place of Deli Meats

12. Substitute Sweet Potatoes for White Potatoes in Roasts

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