French fries and bacon are the two stubborn cravings that Dr. Evan Shlofmitz, an interventional cardiologist with Catholic Health, hears about most often from patients struggling to kick unhealthy habits.
And that’s a big problem because both foods have high levels of saturated fat, sodium and trans fats, which increase LDL (“bad”) cholesterol, raise blood pressure and contribute to plaque buildup in arteries.
You don’t have to give up bacon and fries entirely, Shlofmitz said, but occasionally swapping them for healthier foods or changing the way you prepare them can benefit your heart.
“Air frying still [allows for] foods that taste good and [are] enjoyable to snack on, [but] in a much healthier way,” Shlofmitz, director of intravascular imaging at St. Francis Hospital, told The Post.
Here are Shlofmitz’s seven simple but not bland swaps that can collectively make a big difference in your cholesterol, blood sugar, weight and blood pressure — especially if you pair them with at least 20 minutes of activity three or four times a week.
Plantain chips
You love potato chips — but have you tried going bananas instead?
“If you want chips, just replacing the fried potato chips with plantain chips is a very simple swap,” Shlofmitz advised.
“They tend to be less processed,” he added. “There’s also a much higher fiber content compared with potato chips, and that will help with feeling full [more quickly].”
Other options are air-popped popcorn or chips cooked in healthier oils.
If you’re unsure of the healthfulness of a food, Shlofmitz recommends carefully reading the label and choosing the product with the ingredients you understand.
Cinnamon coffee
“A lot of my patients start their morning with coffee and [add] cream, sugar and all sorts of nutrient-poor additives that are really just to improve the flavor,” Shlofmitz said. “Just adding something like cinnamon will give you the flavor without having to add as much cream, sugar [or] other additives.”
He said it could make a “significant impact” over the course of a year.
Seasoned olive oil
Creamy dressings are out — and olive oil topped with herbs is in.
You can “still get all the benefit of the flavor,” Shlofmitz said, while “significantly cutting down on the saturated fat as well as sodium.”
And flavored olive oil isn’t just good on salads. It can be drizzled over soups, roasted vegetables, pasta and bread.
Miso paste
A lot of cardiac patients are advised to avoid salt, Shlofmitz said, especially those with high blood pressure or heart failure.
He suggests swapping with miso paste, which has a “good, strong flavor” and less sodium, when cooking.
It’s versatile and can be used on pasta, salmon, veggies, in soups and even in butter.
Frozen fruit pops
If you love dessert, it’s important not to dismiss those cravings because that’s not sustainable. Instead, focus on portion control and healthier alternatives.
For example, find a chocolate bar with less sugar and processing. Select one that contains five or six ingredients instead of 25. Choose cookies where you can pronounce all the ingredients.
And if you love ice cream, consider a frozen fruit pop that is all-natural, with no artificial colors or flavors and little to no sugar.
“That’s something that my kids love, and I enjoy at home,” Shlofmitz said.
“You shouldn’t be eating a box of it a day, but when you’re having that craving, it makes a big difference compared to the traditional ice cream.”
Rainbow trout
“I’m vegan, but I never push plant-based diets on my patients,” Shlofmitz said. “I think plant-based is very healthy, but there are a lot of ways to have a heart-healthy diet.”
Carnivores should consider subbing “unsung” fish like sardines, wild salmon, Atlantic mackerel and rainbow trout in place of bacon, sausage, steak and red meat. Red or processed meats are linked to higher cardiovascular risk.
If fish makes you crabby, go for beans, lentils or tofu.
If you can’t give up steak, just try not to eat it every night and remember to make smart pairings.
“You want to make sure it’s not in isolation, and you’re adding green vegetables,” Shlofmitz said.
Multi-grain bread
Carbs don’t need to be banished from your plate to maintain a healthy diet. Certain breads provide essential fiber, nutrients and sustained energy.
“One hundred percent whole-grain or sprouted multi-grain options are superior because they provide more fiber, which helps lower cholesterol, stabilize blood sugar and promote satiety — key for heart health and weight management,” said Shlofmitz, who suggests toasting it with avocado, nut butter or hummus.
“Refined breads can spike blood sugar and offer little nutritional value,” he added.
To confirm a bread’s nutritional power, check if enriched flour is the first ingredient on the label. If it is, put the bag back on the shelf.
If you struggle to make these swaps or have trouble meeting your nutritional goals, Shlofmitz advises meeting with a registered dietitian to devise a long-term plan.
