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'I'm A Heart Surgeon - Here Are Five Of The Best Heart-healthy Lunches You Can Eat'
Heart disease: Doctor explains how to reduce risk in 2021When it comes to our health and wellbeing the phrase, "You are what you eat" actually carries some weight. Diet is a key factor in how healthy we are and can even raise or lower our risk for certain conditions.
And this is the case with our cardiovascular health, which can be majorly affected by what we eat.
With this in mind, a heart surgeon spoke with Express.Co.Uk about the foods you should eat, as well as those you should avoid, to keep your heart and circulatory system healthy.
Cardiothoracic surgery consultant, Professor Shyam Kolvekar, advised how to create the perfect daily menu if you are worried about your heart.
"A heart-healthy lunch should include a balance of nutrient-dense foods that support cardiovascular health," he said. "Here are some components to consider when planning a heart-healthy lunch."
Firstly he recommended ensuring you consider these eight factors for your meals:
Examples of lean protein sources include skinless poultry, fish (especially fatty fish like salmon), beans, lentils, tofu or legumes.
"These options are lower in saturated fat, which is beneficial for heart health," he said.
Whole grainsThis includes brown rice, quinoa, whole wheat bread or whole wheat pasta.
Prof Kolvekar said: "Whole grains provide fibre, which can help lower cholesterol levels and support heart health."
He advised that half your plate should be "filled" with vegetables.
"Incorporate a variety of colourful vegetables into your lunch," he said. "Vegetables are rich in vitamins, minerals, antioxidants and fibre."
Healthy fatsHe continued: "Include sources of healthy fats in moderation, such as avocado, nuts and olive oil.
"These fats can contribute to heart health when consumed in appropriate amounts."
FruitsFresh fruits or berries make a great addition to meals, he said.
Prof Kolvekar explained: "They provide natural sweetness, vitamins, minerals and additional fibre."
Low-fat dairy or dairy alternativesHe recommended adding low-fat or fat-free dairy products, such as yoghurt or milk, for a source of calcium and protein.
"If you prefer plant-based milk options, choose fortified plant-based milk alternatives like almond milk or soy milk," he said.
Limit sodiumProf Kolvekar said: "Be mindful of sodium intake by choosing low-sodium options and using herbs and spaces for flavour instead of excessive salt.
"High sodium intake can contribute to high blood pressure, a risk factor for heart disease."
Limit processed foodsHe added: "Reduce the consumption of highly processed foods, as they often contain added sugars, unhealthy fats, and high levels of sodium.
"Choose whole, unprocessed foods whenever possible."
Prof Kolvekar shared his top five lunches that incorporate all of these elements.
He added: "Remember to tailor your lunch choices to your personal preferences and dietary needs."
Best Diets For Heart Health Of 2024, According To Experts
Nutrition is the heartbeat of cardiovascular health, as healthy dietary patterns are a proven and effective way to shield against cardiovascular disease . And seeing as cardiovascular disease is the leading cause of death in Western countries, it's never been more critical .
Research links diets high in sodium, processed foods, added sugars and unhealthy fats—and low in fruits and vegetables, whole grains, fiber, legumes, and fish and nuts—with a higher probability of developing cardiovascular disease . What's more, cardiovascular disease tends to coincide with other diseases like obesity, diabetes and hypertension, making a heart-healthy diet incredibly important.
But with "heart health" being a pretty broad term, determining the right nutrition plan for you can be a little more challenging than you'd expect.
"It sort of depends on the heart problem," says Micah Eimer, M.D., a cardiologist at Northwestern Medicine in Lake Forest, Illinois and a Forbes Health Advisory Board member. "For example, patients who are prone to retaining fluid or have elevated blood pressure must limit their intake of sodium."
"[But] patients who have lots of blockages in arteries but are less troubled with blood pressure would be best served to focus on the limitation of saturated fats and increases in dietary fiber," he adds, illustrating how different cardiovascular issues might require different dietary guidelines.
Be sure to ask your doctor for a referral to a registered dietitian, who can help you figure out a dietary plan that will work best for you and your needs.
5 Foods To Eat For A Naturally Healthier Heart
Your heart is responsible for moving blood throughout the body, maintaining your blood pressure and keeping you alive. Since the heart is such a vital organ, it needs to stay healthy -- and your diet plays an important role in that.
Everyone from the American Heart Association to the US Department of Health and Human Services recommends making specific food choices to support a healthy heart. Because foods for heart health can reduce other potential cardiovascular issues -- like high blood pressure and high cholesterol -- it's worth keeping that in mind as you plan your weekly meals.
Keep reading to find out what foods to look for, what foods you're probably already eating and what a heart-healthy diet looks like overall.
Read more: Mediterranean Diet for Beginners: Health Benefits, Foods to Eat and How It Works
What is a heart-healthy diet?Studies have revealed two things: foods that are riskier for your heart and foods that strengthen it. Fortunately, you're not about to get hit with a bunch of curveballs. The best foods for heart health are ones you probably already think of as healthy. Similarly, the not-so-heart-healthy foods are probably already on your radar for not doing your body any favors.
Before we dive in here, let's say: everything in moderation. Unless you already know you have a heart health issue, you don't need to cut out any foods or make drastic changes. We're not saying you can never have another piece of bacon or crack open another soda. Instead, being mindful of what a heart-healthy diet looks like can help you incorporate more of those foods into your meals.
Now, let's talk details. According to the AHA and Department of Health, a heart-healthy diet is rich in:
A diet full of colorful fruits and vegetables, whole grains and healthy proteins and fats will give your body the fiber, vitamins and minerals it needs to support a healthy heart.
David Malan/Getty ImagesConversely, if you're trying to boost cardiovascular health, you want to limit your intake of:
If a lot of your favorites are on the less heart-healthy list, don't panic. You can still include them in your diet (unless your doctor says otherwise). Just make sure that these foods aren't taking over every meal, and try to add as many heart-healthy foods into your day as you can.
Heart-healthy foods d3sign/Getty ImagesIf you want to feel good about what your next grocery trip will do for your heart health, you can grab items in these specific categories.
1. Fruits and vegetablesRemember the food pyramid from back in the day? It was on to something. Your body benefits from eating quite a bit of produce.
That's because veggies and fruit load in a lot of nutritional density per bite. Bananas and sweet potatoes deliver potassium, a key mineral for heart health. Cruciferous veggies may help to prevent clogged arteries. Leafy greens deliver fiber, which can help to lower cholesterol and blood pressure.
Long story short, the more produce you're packing in, the better. And if fresh produce doesn't work for your budget or your lifestyle, don't worry. You can get plenty of nutritional benefits from frozen, dried and canned options. Just make sure they're marked low-sodium.
2. Whole grainsNot all carbs are bad. Refined carbs like the ones in white bread fly through your body, usually doing you more harm than good. But complex carbohydrates, like the ones you'll find in whole grain products, deliver fiber, which we've already mentioned as a heart health booster.
Plus, they often come packed with vitamins and minerals like iron, selenium, thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), folate (vitamin B9) and magnesium. If you're looking for a heart-healthy diet, choose products that have whole grains in their ingredient list. Plus, complex carbs can also be found in beans, potatoes, peas and corn.
GSPictures/Getty Images3. Lean and plant proteinWhile certain proteins -- like red and processed meat -- can be hard on your heart, others top the list of foods for heart health. The key here is to look for plant-based protein, lean animal proteins and fish. Experts recommend mixing up your protein sources. So you have plenty of options, stock up on:
Swap some of your red meat and cured pork for the options above and you'll be doing your heart a favor.
4. Healthy fatsYou might think that fat spells heart trouble, but it's all about the type of fat. While trans and saturated fats have been linked to cardiovascular issues in numerous studies, your body, including your heart, needs healthy fats. You can get these from fish, nuts and seeds, along with avocados and moderate amounts of plant oils like:
As a general rule of thumb, if the fat would be solid at room temp, it's probably saturated. If it would be a liquid, it most likely falls under the unsaturated variety. Think butter (controversial for health) versus olive oil (definitely part of a heart-healthy diet).
Sesame oil is a healthy fat. SUNGMIN/Getty Images5. Heart-check foodsThe American Heart Association has certified certain foods for heart health and given them the Heart-Check seal, which you can find on some food packaging. Once you learn that seal, it can make it easier to stock your cart with foods for heart health.
For the best results, pair your heart-healthy diet with other heart health boosters like regular exercise, sleep and stress management techniques. It can also be helpful to learn your blood type and what it means for your risk of specific cardiovascular conditions.
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