I’m A Cardiologist — Here’s 1 Food I Always Tell Patients To Eat More Of

Because cardiologists know the importance of heart health, they emphasize eating as many foods as possible that are better for you, and they encourage their patients to do the same.

The next time you see your doctor, you might ask, “What foods do you recommend I eat more of—things you eat regularly yourself?” Since these are smart people with limited time, you’ll likely hear about options that are easy to find, easy to prepare, and delicious. Here are five of the experts’ top picks, all ready to be added to your next shopping list.

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1. A handful of nuts

The American Heart Association recommends eating a variety of unsalted nuts and seeds. The goal is Four to six servings per week A small handful of nuts or two tablespoons of nut butter. Heart experts know nuts can lower “bad” cholesterol, reduce inflammation and reduce the risk of cardiovascular disease.

While most nuts offer health benefits, the experts we interviewed also have a few favorites. Almonds are the top choice of cardiologist Dr. Monica SanghaviDirector of Women’s Cardiovascular Health at Pennsylvania Hospital and Associate Professor of Clinical Medicine at the University of Pennsylvania. “They’re a superfood for the heart,” she says. “Almonds can lower bad cholesterol, raise good cholesterol, improve blood vessel function, reduce inflammation, lower blood sugar, improve insulin resistance, and if eaten consistently, can improve blood pressure.” She points out that because eating almonds 30 minutes before a meal helps increase satiety and prevent blood sugar spikes, almonds are great for people with prediabetes and diabetes.

Simone Campa CochraneA physician in nursing practice (DNP) and cardiology nurse practitioner at Insight Heart Health in Dallas recommends walnuts to her patients. “They are one of the most evidence-based foods for heart health,” she says. She points out that walnuts are rich in unsaturated fats, fiber, phytosterols and bioactive compounds. “I like to add them to oatmeal or yogurt and sprinkle them on salads or snacks instead of potato chips,” she says.

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2. Fresh or frozen berries

Sweet, juicy berries are a delicious addition to a heart-healthy diet, says Dr. Romit Bhattacharyais a preventive cardiologist at the Brigham Heart and Vascular Institute at Massachusetts General Hospital. “Berries are the No. 1 food I recommend my patients eat,” he says, noting that berries are rich in fiber, phytonutrients and antioxidants that help slow down vascular aging and improve blood flow. “Give yourself berries every day, just like we would take medicine,” he says. Campa-Cochran is also a fan. “Berries are associated with better vascular function and cardiometabolic health,” she says. “They’re also a naturally sweetened option with no added sugar.”

Bhattacharya said he likes blueberries with Greek yogurt or cottage cheese. “This is my default meal, especially when I’m in a hurry,” he says. He also noted that frozen berries are just as good as fresh berries and often have a higher nutritional value because they are picked at their peak freshness.

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3. High-fiber foods

Cardiologists say high-fiber foods have many health benefits, including supporting cardiovascular health. O’Folahan Kareena Houston Methodist DeBakey Cardiology Associates. The U.S. Food and Drug Administration recommends the most 28 grams dietary fiber every day. Consuming enough fiber can lower LDL cholesterol by up to 5 to 10 percent, she said, as part of a heart-health plan that may include medication. A fiber-rich diet can also help regulate blood sugar levels and improve digestive health, Careena noted.

Getting more fiber in your diet is easy, she says: “Add fruit to breakfast, or add salad, beans or lentils to lunch or dinner. Other simple steps are to switch to whole-wheat bread and choose brown rice or quinoa instead of white rice.” She also offers advice to patients who are just starting a high-fiber diet. “Make sure to stay well hydrated and gradually add it to your diet to avoid bloating,” she adds.

4. Dark leafy green vegetables

PhD. Anum Saeed is an assistant professor of medicine at the University of Pittsburgh School of Medicine and a cardiologist and lipidologist at the UPMC Heart and Vascular Institute. She said it’s always a good idea to eat more vegetables. “Dark leafy greens—such as spinach, kale, and arugula—provide fiber and antioxidants that aid cardiovascular health by lowering cholesterol and improving blood flow,” she says. Practical options for busy people include combining a small salad with heart-healthy nuts, or using vegetables as part of a main meal, perhaps stir-fried with other vegetables.

5.Salmon

Saeed is also a big fan of salmon. “It is rich in DHA and EPA and therefore provides beneficial [omega-3] Fatty acids help fight inflammation and improve cholesterol profiles,” she says. “Be sure to buy responsibly sourced fish, which comes from regulated brands Mercury content“.

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Keep the big picture in mind

While all of these foods are nutritious and delicious, it’s important to think of them as snapshots of overall health. “No one ‘superfood’ can replace a holistic health model,” says Campa-Cochran, who advises her patients to follow mediterranean style Dietary patterns, similar to those of long-lived people, e.g. blue areaand physical activity, sleep, and stress management as a comprehensive lifestyle approach to prevention.

And, as always, always consult your own healthcare practitioner before making any major changes. “These foods are recommended by cardiovascular experts and organizations, but given your medical history, I also recommend asking more specific questions at your next visit,” Said said.

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