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Healthy Swaps for a Healthy Heart


What makes for a happy heart? To begin with we must do our best to keep our stressors low and our positive outlook high and we must keep up with the disciplines of a healthy lifestyle. But there is one thing you can do that could significantly impact your heart health. More and more evidence is pointing to a direct correlation between consuming whole grains and a healthier happier heart.

Did you know that eating whole grains instead of refined grains could substantially lower your cholesterol, triglycerides and insulin levels and may even lower your risk of forming blood clots? Amazing isn’t it? Studies have proven that persons who eat two and a half or more servings of whole grains each day are 21- 30 percent less likely to have a heart attack or die from heart disease. Making the switch is not very difficult at all. For every refined food you have to give up, there are many more options for replacement.

  • Refined breads can be swapped for whole grain breads and flat breads.
  • Refined pasta can be swapped for whole wheat pasta and pastas made with beans.
  • White rice can be swapped for brown rice, quinoa or wild rice (a personal favorite of mine is brown basmati rice)
  • White flour can be swapped for whole wheat flour, oatmeal flour and other whole grain gluten free blends

Enjoy this video with more Healthy Swaps you can make in order to achieve a happier, healthier heart and body! Click this link

Anything you enjoy in it’s refined state can be prepared and enjoyed using wholegrains and your body will love you for it. As a matter of fact, I have a simple heart healthy recipe to share with you. Enjoy these delicious pancakes as a part of your weekend breakfast or whenever you choose.


Whole-Wheat Pancakes

Delicious pancakes that will not raise your cholesterol.

3 cups whole-wheat flour

2½ tsp baking powder

2 cups soy milk

3 tbsp apple sauce

½ tsp salt

Mix dry ingredients together. Add remaining ingredients and gently mix well. Drop mixture by spoonful on hot nonstick griddle, fry until golden brown. Flip pancake and repeat for the other side. Serve with fruit topping.

To your health,

Dona Cooper Dockery

Reference: Cooper-Dockery, Dona. Fourteen Days to Amazing Health (2017)

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