Cardiologists are like anyone else. They have healthy meals, and they have guilty pleasures.
One difference, potentially, is that heart doctors understand what an imbalance of healthy vs unhealthy food can do to your heart. Foods high in saturated fat and sodium might taste good in the moment, but too much of them will probably not feel good down the road.
“Everything in moderation,” said Paul Ruzumna, MD, cardiologist with Endeavor Health. “You don’t have to deprive yourself of your favorite foods but making sure you balance small indulgences with nutritious food will help keep your heart healthy.”
With any meal, you want to choose foods that are low in sugar and sodium, high in fiber and have minimal processing.
Breakfast
One easy, go-to breakfast is oatmeal – a whole grain that’s also filling. Eat it warm or make overnight oats that sit in the refrigerator. Smoothies are also a healthy, easy choice. Make sure to include fruits, low-fat dairy, a leafy vegetable like spinach, and even flax seeds or Chia.
Chia and flax seeds not only provide healthy fats but also are a good source of fiber and can be sprinkled on top of a smoothie or oatmeal.
- Breakfast superfood: Blueberries, ½ cup daily
These little gems are high in antioxidants, potassium and fiber, and help lower your cholesterol and blood pressure. Choose fresh or frozen and look for dark-colored berries, which contain a higher level of antioxidants.
Lunch
Sandwiches are a go-to lunch item, and there are ways to tweak your favorite sandwich so it’s better for your heart.
Ditch white bread and opt for a whole grain bread. Add colorful veggies like dark leafy greens or purple cabbage, with a side of fruit like an apple or red raspberries.
- Lunch superfood: Legumes, ½ cup daily
Beans are low-fat and high in folic acid and potassium. They are an excellent source of high-soluble fiber that bind to bad cholesterol so it doesn't travel to your arteries. Try a bean salad or bean soup with a half-sandwich.
Dinner
The last meal of the day doesn’t have to be the biggest or heaviest. In fact, making meat-free meals a couple times each week can do your heart good. Consider swapping meat for plant-based options like a veggie burger or a taco made with lentils and avocados.
If you include meat with your meal, look for lean cuts and limit high-fat meats like bacon or sausage. Chicken, salmon or ground turkey also make for good substitutes to fatty meats.
- Dinner superfood: Quinoa (pronounced keen’-wah), several times weekly
This is one of the most nutritious foods around. One cup cooked contains five grams of fiber and eight grams of "complete" protein and provides your body with all of the essential amino acids you need. Quinoa is an antioxidant, gluten free, and an excellent source of iron, calcium, potassium, zinc, vitamin E and several other nutrients.
Snacks
Snacks are one of the best parts of the day, aren’t they? While processed snack food is easy to come by, it’s not the best choice if you want to boost energy and stave off hunger.
“Try pairing fruit, like an apple, with peanut butter. Or crispy carrot sticks with hummus. Whole grain crackers and low-fat cheese or air popped popcorn are also good options,” Dr. Ruzumna said. “Enjoy healthy snacks in moderation and be sure to stay hydrated throughout the day, which will reduce sugar cravings.”
- Snack superfood: Nuts, ½ cup daily
Nuts can be high in calories but when you choose wisely, the heart health benefits are numerous. Nuts contain omega-3 and omega-6 fatty acids for lowering cholesterol. Certain nuts, such as almonds, are high in vitamin E, an excellent source of antioxidants.
Related Articles
