Cardiologists Share the Foods They Eat for Optimal Heart Health

Heart disease is the leading cause of death in the United States, but approximately 80% of cardiovascular disease is preventable. While there is no single food or diet that guarantees a healthy heart, certain food choices, such as adding more fruits or beans to your diet, can have a powerful impact on heart disease risk factors, such as high blood pressure and high cholesterol. In this article, cardiologists share the foods they personally eat for heart health.

Tiffany Di Pietro, DO, board-certified cardiologist, said Health Some of her favorite heart-healthy foods are beans and lentils, which are “rich in soluble fiber, which lowers LDL cholesterol,” she said.

Soluble fiber binds to cholesterol and prevents it from being absorbed into the bloodstream. Research shows that eating three-quarters of a cup of beans per day can reduce LDL cholesterol levels by 19% and heart disease rates by 11%.

Di Pietro also recommends beans and lentils because they are rich in potassium, which is essential for controlling blood pressure.

How to add it to your diet: Di Pietro incorporates beans and lentils into his diet by adding them to soups, stews and salads. “I also suggest using lentils or black beans as a base for meatless meals once or twice a week,” she said.

Fadi N. Chaaban, MD, director and chief of cardiology at Clara Maass Medical Center, regularly consumes fatty fish for his own heart at least twice a week. “Unlike red or processed meats, fatty fish provide healthy protein without contributing to arterial plaque buildup,” Chaaban said. Health.

Oily fish are also excellent sources of omega-3 fatty acids, which help reduce inflammation and reduce blood lipid levels and blood pressure. Omega-3 fats can also improve the flexibility of blood vessels, thereby promoting circulation.

How to add it to your diet: Replace red meat with salmon once or twice a week, or try canned sardines or tuna. Chaaban recommends cooking oily fish in the oven, grill or broiler instead of frying them. “Throw a salmon fillet on a baking sheet, add a little olive oil, squeeze some lemon juice on it, and garnish with any herbs of your choice,” he shared. Serve it with a side of steamed broccoli or over a healthy grain like quinoa.

For a simple and delicious way to support heart health, include nuts in your diet, recommended John P. Higgins, MD, professor of medicine at the University of Texas McGovern School of Medicine and senior cardiologist at Lyndon B. Johnson General Hospital.

“They are nutrient-dense, widely available and a convenient source of unsaturated fat and fiber, beneficial for reducing cardiovascular risk,” he said. Health.

Studies show that regular consumption of nuts, such as almonds, can significantly reduce levels of “bad” LDL cholesterol and markers of inflammation, thereby reducing the risk of heart disease. Eating almonds may also improve satiety and blood sugar control, essential for maintaining a healthy heart.

How to add it to your diet: To ensure her diet contains enough heart-healthy nutrients, Higgins typically eats a small handful of raw almonds mid-morning or adds sliced ​​almonds to her morning oatmeal. He also uses them as a crunchy topping for salads.

Joyce Oen-Hsiao, MD, FACC, associate professor of medicine at the Yale School of Medicine, recommends snacking on dried fruit when you’re craving something sweet. “Dried fruits are rich in antioxidants, fiber and potassium, all beneficial for heart health,” she said. Health. And unlike other candies and cookies, they contain no added sugar.

Oen-Hsiao recommends dried fruits like prunes, apricots and raisins. These fruits are rich in nutrients that can help reduce risk factors for heart disease, such as high cholesterol. Just pay attention to portion sizes. “They tend to contain more sugar than fresh fruit because the sugar becomes more concentrated during the drying process,” she explained.

How to add it to your diet: Oen-Hsiao likes to mix dried fruits with heart-healthy nuts, like almonds, walnuts, pecans, and pistachios, for a balanced snack.

Replacing refined grains, like white bread and white pasta, with whole grains is a simple way to reduce your risk of heart disease.

Eating a diet high in refined carbohydrates may increase your risk of metabolic syndrome, a group of conditions that increase the risk of heart disease, stroke and several other health problems. People who eat more refined grains are also more likely to gain weight over time than those who eat complex carbohydrates.

“Whole grains like oats and brown rice provide fiber, which can help lower levels of “bad” cholesterol,” says Bradley Serwer, MD, chief medical officer at VitalSolution. The fiber in whole grains also helps reduce high blood pressure, one of the most critical risk factors for heart disease.

How to add it to your diet: Oen-Hsiao recommends keeping whole grains like oats, quinoa, and brown rice in your pantry. “You’ll always have something healthy to pair with the rest of your meal or snack,” she said.