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Eight Ways to Hack Your Holiday Recipes


The American Heart Association offers simple swaps for healthier holidays

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Robbinsville, NJ, November, 2018 — Hacking a few of your traditional recipes this holiday season is smart for your heart. November is Eat Smart Month which is a great
time to take a hard look at your recipes and incorporate simple swaps to make your favorite dishes healthier for the whole family.


The American Heart Association recommends adults eat at least 4.5 cups of fruits and vegetables per day. Health goals are normally put on hold until the New Year, but why not try creating your healthy habits early and maintaining them through the holidays?


“Some studies suggest that eating well may improve your mood,” said Joanne Gordon, RDN, CLT, Registered Dietitian for RWJBarnabas Health and Medicor Cardiology, and spokesperson for the American Heart Association. “Instead of looking at holiday eating as a wellness obstacle, try looking at it as an opportunity. Even the subtle shift from negative thinking to positive thinking can be a holiday stress-buster.”


Be your best self and try these eight American Heart Association-approved recipe hacks:


  1. Look for “low-sodium” veggies or try the frozen varieties. About 70 percent of the sodium Americans consume comes from processed, prepackaged or restaurant foods. Reading labels is a simple way to net healthy results.
  2. Replace salt with herbs and spices. Lemon juice, citrus zest or hot chilies can add extra flavor without the added sodium.
  3. Choose canned fruits packed in juice or water rather than syrup. Fruit is plenty sweet without added sugars.
  4. Swap non-fat, plain Greek yogurt for sour cream.
  5. Instead of butter, use a healthier vegetable oil or substitute equal parts unsweetened applesauce when baking.
  6. Sneak in a vegetable, like pureed sweet potatoes, carrots or cauliflower to boost nutrition.
  7. Go for half and half — half wheat and half white flour, that is. Whole grains are a great nutritional boost.
  8. Sip smarter by adding seasonal fruit to old fashioned H2O. Try infusing cranberries, pomegranate arils or orange slices into sparkling water.



Eat Smart Month is part of the American Heart Association’s Healthy for Good™ movement, which is designed to help you make lasting changes through simple steps in four areas: Eat Smart, Add Color, Move More, Be Well.  Learn more at




About the American Heart Association

The American Heart Association is a leading force for a world of longer, healthier lives. With nearly a century of lifesaving work, the Dallas-based association is dedicated to ensuring equitable health for all. We are a trustworthy source empowering people to improve their heart health, brain health and well-being. We collaborate with numerous organizations and millions of volunteers to fund innovative research, advocate for stronger public health policies, and share lifesaving resources and information. Connect with us on, Facebook, Twitter or by calling 1-800-AHA-USA1. and