Not only is a big football weekend upon us, we’re also in the middle of a monthlong effort to raise awareness about heart health and heart disease — the leading cause of death in the U.S.
CalPERS members with common chronic conditions reflect those of the general U.S. population — with hypertension, diabetes, and coronary artery disease among the top preventable conditions, per our latest Health Benefits Program data (2023).
With this in mind, here are some game-day food alternatives you can roll out that’ll be easier on your ticker, and still a hit with guests.
Cauliflower Crust Homemade Pizza, Light on the Cheese
Pizza is a staple for get-togethers, and while this delicious treat often gets labeled as “junk food” — for good reason, no doubt — there’s a way to make it heart-healthy.
Start with the crust. Instead of using a flour-based dough, opt for cauliflower instead, which is lower in carbs and calories, and can be found premade at many grocery stores. More importantly though, cauliflower is rich in fiber — potentially leading to lowered cholesterol levels — and it’s also chock-full of cardioprotective compounds that can reduce the risk of heart disease.
Healthier and smaller amounts of cheese are also key to keeping a homemade pizza heart-conscious. Reduced-fat cheese options would be ideal, and a modest sprinkling of cheese is preferable too. In its place, load up your homemade pizza with nutrient-rich toppings, like vegetables and lean meats, and you’re on track to a pie that has your heart in mind.
Air-Fried Naked Chicken Wings
Many people love to nibble on chicken wings at gatherings — and while these bite-sized snacks aren’t typically that great for you, you don’t have to ditch them to keep your blood pumping smoothly.
Wings are often draped in batter and fried, which leaves them soaked with unwanted oils and fats. To cut down on those — which, unfortunately, can take a toll on your heart — you might want to consider going with a more stripped-down version of wings: namely, naked and air-fried.
This means the chicken wing is at its bare bones form in terms of meat, and air-frying heats it up without using any unnecessary oil. Now, your wings don’t have to be flavorless by any means in going this route. You can apply spices, herbs or rub on them (with sodium levels carefully measured, of course) to have these tasting just as good as they normally would.
Chips and Dip? Maybe Just Chips and Guac
Chips and dip is another go-to for sport-related gatherings — easy to munch on, but also heavy on the heart if you’re indulging in certain recipes such as prepackaged dips with questionable ingredients. While you can certainly make healthier dip alternatives, one way to nip this problem in the bud is to swap in an American classic: guacamole.
Guacamole is primarily made with avocados — a super food that’s incredibly heart-friendly and a superior alternative to most dips.
Packed with monosaturated fatty acids, potassium and antioxidants, avocados are considered one of the healthier foods to alleviate symptoms for heart disease. And, if you can make a batch of guacamole at home with fresh ingredients — as opposed to a store-bought processed brand — all the better. This one’s a crowd-pleaser either way, and it has major heart benefits as well.
Nacho Average Recipe. Less Cheese, More Veggies and Lean Meats
Finally, we land on nachos — a sports lover’s gourmet pastime if there ever was one, especially during the big game. It might seem challenging to make this heart-healthy — but it can be done.
For starters, the chips for your nacho platter can make a big difference in terms of the implications for the most important organ in your body. And luckily, there are some healthier alternatives that you can find just about anywhere — which taste just as good.
Whole grain-based chips are a healthier option than refined grain chips, as they contain more fiber and other useful nutrients that strengthen your heart. There are various brands to choose from in this regard — everything from bean or quinoa multigrain chips to organic corn chips and more. The point is, you can find different chips with relative ease.
When it comes to cheese content, consider the idea of “less is more,” as cheese contains saturated fats that usually aren’t great for heart health. In its place, consider piling other condiments and toppers to fill the gap, like extra fresh veggies or lean meat (like ground beef or shredded chicken).
And don’t forget, you could always get good old-fashioned salsa in the mix as a health-conscious substitute if you want to lose cheese altogether. Yes, those can still be called nachos.
An Ounce of Prevention Is Worth a Pound of Cure
Keep in mind, if you’re one of our 1.5 million members with CalPERS health benefits, preventive care services are covered at 100% for Basic plan members when using doctors in your network. If you’re a Medicare member, the benefit coverage varies.
Regular screenings for cholesterol, type 2 diabetes, and blood pressure can help detect the onset of preventable diseases, while helping you support a strong and healthy heart.