(Family Features) If the idea of overhauling your family’s menu is stopping you from making healthier choices in the kitchen, you might find relief in knowing simple swaps are all it takes. Instead of sweeping changes that require all new recipes, just changing an ingredient or two in your favorite dishes can put you on a path toward better nutrition.

You can boost the nutritional value of meals and support your heart health by making smart substitutions – like using whole grains, healthy oils, and lower-sodium options – to reduce saturated fat, added sugars, and sodium while adding beneficial nutrients like fiber, protein, and healthy fats.

Another nutrition-conscious swap you can make easily is opting for fat-free or low-fat plain Greek yogurt in place of full-fat sour cream and other dairy products. A single serving typically provides 10 or more grams of protein and roughly 13% of the daily recommended value of calcium. In fact, according to the American Heart Association, a balanced diet that includes regular consumption of unsweetened, nonfat, plain yogurt for individuals with hypertension may help improve blood pressure outcomes.

Frozen Yogurt Bark – a chilled delight with less than 100 calories per serving – helps you indulge without overdoing it.

This yogurt-inspired recipe was developed as part of the American Heart Association’s Healthy for Good Eat Smart initiative, which is nationally supported by Danone.

Discover more easy, flavor-packed ways to make your favorite recipes healthier for your heart at heart.org/eatsmart.

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Frozen Yogurt Bark

Recipe courtesy of the American Heart Association

Servings: 8

• 1 1/2 cups low-fat, no-sugar-added vanilla Greek yogurt
• 2 tablespoons honey or pure maple syrup
• 2 tablespoons chopped unsalted almonds
• 1/2 cup finely chopped mango
• 1/2 cup of blueberries
• 1/4 cup of blackberries or raspberries, chopped if large

1. In a medium bowl, whisk yogurt and honey until combined.
2. Line a 13-by-9-by-2-inch baking dish with parchment paper. Using a spatula or a knife, spread the yogurt mixture over the paper as thinly as possible.
3. Sprinkle almonds over the yogurt mixture. Using fingertips, gently press almonds into yogurt mixture.
4. Sprinkle with mango, blueberries, and raspberries. Using fingertips, gently press fruit into yogurt mixture.
5. Cover the dish with plastic wrap or aluminum foil. Freeze overnight.
6. For serving, remove the baking dish from the freezer. Gently lift the parchment paper from the dish and transfer it to the cutting board. Using your hands, break bark into pieces or hit lightly on the surface of the cutting board. Serve immediately as the bark begins to melt 15 minutes after removing it from the freezer.