Courtesy of the American Heart Association

If the idea of overhauling your family’s menu is keeping you from making healthier choices, you might find relief knowing that simple swaps are all it takes. Just changing an ingredient or two in your favorite dishes can lead you toward better nutrition. You can boost the nutritional value of meals and support heart health by making smart substitutions—such as using whole grains, healthy oils, and lower-sodium options—to cut saturated fat, added sugars, and sodium, while adding beneficial nutrients like fiber, protein, and healthy fats.

Another simple nutrition-conscious swap is choosing fat-free or low-fat plain Greek yogurt instead of full-fat sour cream and other dairy products. One serving usually provides 10 or more grams of protein and about 13% of the daily recommended calcium intake. According to the American Heart Association, regularly consuming unsweetened, nonfat plain yogurt may help lower blood pressure in people with hypertension. Do your heart a favor with these options, which replace full-fat ingredients with low-fat or nonfat Greek yogurt, helping you cut calories and fat without sacrificing flavor.

This month’s recipes feature Mango and Pineapple Tropical Parfaits, showcasing the flavors of ripe fruit, creamy yogurt, and crunchy granola, topped with ruby-red pomegranate and shredded coconut. Fruity Oatmeal Yogurt Parfaits provide a protein-rich breakfast, and Frozen Yogurt Bark –a treat with fewer than 100 calories–lets you indulge without overdoing it.

A diet with smart swaps can support heart health by providing essential nutrients and helping to keep blood pressure at healthy levels. These yogurt-inspired recipes were created as part of the American Heart Association’s Healthy for Good Eat Smart initiative. Find more quick, flavor-packed ways to make your favorite recipes healthier for your heart at heart.org/eatsmart.