Hypertrophic Cardiomyopathy Smart Swaps: A Guide to Better Food Choices

“With HCM, it’s important to focus on adding nutrient-dense foods to support your heart and reduce cardiovascular strain,” says Michelle Routhenstein, RD, CDCES, a cardiology dietitian at Entirely Nourished based in New York City. “While some nutrients may need to be limited, shifting attention to what you can add to your diet helps nourish your body and can improve energy and your heart health.”

Get started by swapping less healthy options with foods that are better for heart health.

Swap Butter for Avocado Oil or Olive Oil

“When cooking, swap butter for avocado oil or olive oil to reduce saturated fat, which can raise cholesterol,” says Erin Sheehan, RDN, a cardiovascular dietitian at Wellstar Health System in Marietta, Georgia. “Small swaps, such as replacing saturated fats with heart-healthy unsaturated fats, can help lower cholesterol and support heart health over time.”

Swap Sugary Cereal for Oatmeal

“Instead of sugary cereal, opt for a bowl of oatmeal topped with fruit and nuts for a boost of fiber,” says Sheehan. “It contains heart-healthy fats without all the added sugar.”

Swap Bacon or Sausage for Avocado Slices

Bacon and eggs is a breakfast staple. Ditto for sausages, which often serve as a side to eggs or pancakes. But bacon, sausage, and other processed meats are high in saturated fat and sodium, explains Sheehan.

Avocado slices are a healthy, nutrient-dense substitute for bacon and sausage. “Avocado slices add fiber and heart-healthy monounsaturated fats to your plate,” says Sheehan. “Avocados are also high in potassium, which can help lower blood pressure.”

Swap Sour Cream for Greek Yogurt

“Use plain Greek yogurt as a high-protein alternative to sour cream on dishes like chili or tacos,” says Sheehan.

Swap Red Meat for a Meatless Meal

“Try a meatless meal of beans or lentils, or choose fish a few times per week,” says Sheehan.

Plant sources of protein, such as beans and legumes, are also a good source of fiber and other nutrients. You may have to experiment with different recipes, but you can start off with something simple, like adding chickpeas to salad instead of meat, or making a bean soup or chili.

Swap White Rice for Brown Rice

“Instead of white rice, choose higher-fiber grains, such as brown rice, quinoa, or farro,” says Sheehan. “They provide more fiber and micronutrients to support heart health and keep you fuller for longer.”

You can also boost the nutrition content of white rice by combining it with other grains or adding nonstarchy veggies, beans, or legumes.

Are you ready to try out some of the swaps? Here are some tips to get started.

Start Simple

Changing your diet can be a challenge, but there’s no need to do everything at once. You can begin by making just one improvement every day. “I always encourage people to start small rather than overhaul their diets overnight,” says Sheehan. “Set one simple, achievable swap for a food you eat regularly, such as choosing oatmeal instead of sugary cereal a few mornings each week. Small changes may seem insignificant, but they lead to sustainable results over time. Consistency is more important than perfection here.”

Read Labels

Nutrition labels tell the inside story of what you’re eating. “But while nutrition labels can feel overwhelming, they are important tools that can help you identify healthier alternatives,” says Sheehan. “Start by comparing similar products side-by-side, looking for options that are lower in saturated fat, sodium, and added sugars and higher in fiber. It is important to note that the nutrition facts are based on the serving size listed at the top of the label.”

Dining Out Strategies

Eating at restaurants can make food swapping more difficult. But unless it’s a very small establishment with a limited menu, it’s usually possible to stay on track.

“Avoid any fried food and choose foods that are baked or grilled,” says Giana DiMaria, RD, an instructor of medicine at New York Medical College in Valhalla, New York. “Choose a vegetable side or replace a side of french fries with either an additional vegetable or a whole-grain option if available. Avoiding added sauces and dressings could also help limit sodium and saturated fat intake, especially if it is a cream sauce made with butter or full-fat dairy.”

She also says to watch out for appetizers and desserts that add unhealthy calories, salt, and saturated fat, like nachos or ice cream sundaes. Look for a vegetable-based appetizer or a fruit-based dessert and share with your dining companions.

How does swapping work during the course of the day? Here’s how DiMaria says a heart-healthy plate should look.

• Half the plate is vegetables (broccoli, spinach, green beans, Brussels sprouts, eggplant).
• One-quarter of the plate is lean protein (fish, beans, lentils, tofu or tempeh, skinless poultry).
• One-quarter of the plate is whole grains or starchy fiber-containing vegetables (brown rice, farro, sweet potatoes, butternut squash) or quinoa, a seed that’s a heart healthy fiber containing complex carbohydrates.

Routhenstein offers some examples of how swapping can work for each meal throughout the day.

• Breakfast: Swap a croissant for a balanced yogurt bowl. A croissant is high in refined carbohydrates and saturated fat. When swapped for yogurt with nuts, seeds, and fruit instead, you not only help improve blood sugar and cholesterol levels, but also add magnesium, calcium, and potassium, which support healthy blood flow.

  [18]

• Lunch: Swap a fast-food burger for a grilled chicken sandwich. A fast-food burger is typically high in sodium and saturated fat.

  [19]

  A grilled chicken sandwich will likely be lower, and if you pair it with baby carrots you’re getting potassium, which can help offset sodium’s effects.

  [20]

• Dinner: Swap fried chicken with mashed potatoes for salmon with broccoli and a baked potato. Fried chicken is cooked at high temperatures in oils that promote the formation of advanced glycation end products (AGEs). These increase oxidative stress and inflammation and can add strain on the heart.

  [21]

  Swapping for salmon with broccoli and a baked potato reduces exposure to these frying‑related AGEs and instead provides omega‑3 fats, fiber, potassium, and antioxidants that support anti‑inflammatory pathways, blood pressure control, and healthier triglyceride and cholesterol levels.
• Snack: Swap potato chips for whole-grain crackers dipped in salsa. Potato chips are high in refined starch, sodium, and added fats, which can increase blood pressure and take the place of more nutrient‑dense foods in your day.

  [22]

  Swapping for whole-grain crackers with salsa adds fiber and complex carbohydrates, plus salsa contains lycopene, which lowers inflammation and oxidative stress to support blood vessel health.

  [23]

Quick Tips for Swaps

If you’re short on time for meal planning, DiMaria offers some quick general food and ingredient swaps.

• Exchange ground beef for beans, lentils, or lean ground chicken or turkey
• Cream sauce for tomato sauce, olive oil, bean sauce, or pesto
• Regular cheese for reduced-fat Swiss, mozzarella, or goat cheese
• Processed meats for fish, chicken, tofu, or legumes
• French fries for roasted potatoes or vegetables
• Salt-heavy seasonings for herbs, salt-free spices, garlic, lemon juice, and vinegar