It is common to follow your personal taste, mood, or energy levels when mealtime arrives. Nevertheless, a cardiologist suggests that it is better to listen to what your heart desires.
Dr. Daniel Hermann, an interventional cardiologist at Memorial Hermann in Houston, emphasizes the significant role that our daily diet plays in our overall health. He states that poor dietary choices are the top modifiable risk factor for death in the United States. Making healthy food choices is crucial for maintaining good health, improving well-being, and extending life expectancy.
The Importance of a Heart-Healthy Diet
In fact, a study conducted over 36 years with over 85,000 participants, published in 2022, showed that individuals who kept their body mass index within normal levels, never smoked, ate a healthy diet, and followed public health guidelines on alcohol and physical activity had longer lifespans.
Even though it is possible to change one’s diet choices, it is not easy according to Dr. Hermann. He understands that with our busy and chaotic lives, it can be difficult to plan and prepare meals. Therefore, having some healthy options readily available is not only practical but also beneficial for your heart.
In 2017, a study found a connection between meal planning and making healthier food decisions. Dr. Hermann reveals his preferred heart-healthy dinner option, which is quick to make.
A Cardiologist’s Go-To Dinner
What does Dr. Hermann typically have for dinner? This cardiologist often prepares a fresh salad with grilled salmon as the main topping. While it is important to prioritize the heart’s health over taste preferences, Dr. Hermann enjoys the combination of flavor and health benefits in this meal. The salad is not only delicious but also packed with essential nutrients. Leafy green vegetables provide vitamins, antioxidants, and other nutrients, while salmon’s omega-3 fatty acids can improve heart health by reducing arterial inflammation. Additionally, leafy greens like spinach and broccoli contain fiber, vitamin C, zinc, and vitamin A, all of which can help lower the risk of heart disease. Studies have shown that consuming leafy green vegetables is linked to a reduced incidence of cardiovascular disease. The American Heart Association recommends eating two servings of fish per week, with an emphasis on fatty fish like salmon, to improve heart health and reduce the risk of heart disease and stroke.
In order to maintain a heart-healthy diet with this salad, Dr. Hermann advises against making a common mistake.
He warns that one should be cautious when choosing salad dressings as they can contain high levels of calories and processed ingredients. Consuming ultra-processed foods is a significant concern in the American diet, as it is associated with health issues such as cardiovascular disease and dementia.
A study conducted in 2022 found that consuming more ultra-processed foods was correlated with an increased risk of heart disease and mortality. Similarly, another study published online in the same year linked consuming ultra-processed foods with decline in cognitive function.
Also Read: Norovirus Cases Surge: Symptoms to Watch For and Prevention Tips
Other Ways to Make Heart-Healthy Dinners Easy
During busy or stressful times, it is common to grab the first thing you see in your kitchen. Dr. Hermann suggests placing healthy food options at the front of your pantry and fridge to make sure you choose wisely. It is important to avoid processed red meats and ultra-processed foods, and instead opt for fresh fish and legumes. Despite the convenience of processed foods, making healthier choices is crucial for your overall well-being.
Dr. Hermann explains that adding high-sodium ingredients, such as tortilla chips, to a salad can reduce its heart-healthy advantages. Similarly, consuming sugary drinks like soda while eating can also diminish the benefits of the meal.
In conclusion, while you cannot manage all the factors that contribute to the risk of heart disease, such as genetics and age, you do have control over certain aspects like your diet and exercise regimen. Dr. Hermann emphasizes the importance of utilizing this knowledge to empower yourself when making food choices, rather than allowing feelings of shame to take over.
He mentions that your decisions have an impact and can be very empowering. Making even small healthy changes can lead to significant results.
