3 Splurges That Keep Your Heart Healthy

Olympic gold medalists. Navy SEALs. Oscar-winning actresses. Even the best of the best can’t be good all the time. And while you may strive every day to eat a perfectly healthy diet of lean protein, fruits, vegetables and complex carbohydrates, every once in a while you get a craving for a treat that you know is just plain “bad.” But it is OK!  There’s no reason not to indulge once in a while.

By making a few tweaks that will boost the nutritional value of your treats, you can indulge a bit more often with a bit less guilt. Your taste buds may not know the difference, but your body will.  Here’s how to turn some of your favorite foods on the “naughty” list into “nice” treats:

CRAVING: Milkshake
CHOOSE INSTEAD: A banana split made with one cup frozen yogurt, topped with a handful of chopped almonds
WHY: By including a banana, you’re adding potassium and fiber to the calcium and vitamin D already in the yogurt. The almonds on top provide monounsaturated fat and vitamin E. According to the American Dietetic Association (ADA), the good fats found in almonds may help lower cholesterol and keep your heart healthy, and the vitamin E is an important antioxidant that helps protect cells from everyday damage.

CRAVING: Milk chocolate candy bar
CHOOSE INSTEAD: A square of dark chocolate
WHY: It’s time to retire the milk chocolate candy bars you’re used to and enjoy the more sophisticated taste of dark chocolate squares. Why? Chocolate and cocoa are naturally rich in antioxidants that may positively affect the cardiovascular system, kidney function, brain health, immune system, diabetes and blood pressure, according to the ADA. Eat small portions of dark chocolate bars made with at least 40 percent cacao to get the most antioxidant power.

CRAVING: Potato chips and french onion dip
CHOOSE INSTEAD: Baked chips and salsa
WHY: Trading in your traditional potato chips for the baked variety results in a savings of nearly 9 grams of fat per 1-ounce serving. Take that a step further by ditching the onion dip and replacing it with salsa, which has no fat. You’ll also benefit from the lycopene in the tomatoes, which, the ADA says, may be associated with a lower risk of prostate cancer and cardiovascular disease.