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What Cardiologists Eat For Lunch And The No. 1 Food Combo They Avoid
High noon can be a time of high anxiety for heart health as a greasy, salty lunch can undo the nutritious choices people make at breakfast or dinner.
Lunch has the potential to be the unhealthiest meal of the day, cardiologists say. They see their patients trying to eat in a hurry, grabbing pre-packaged and processed food, or succumbing to the temptation of burgers and pizza.
Dr. Nieca Goldberg, a cardiologist, clinical associate professor at the NYU Grossman School of Medicine, calls it "the danger zone."
"You've got to get a quick bite, so it's fast food, french fries and fried foods," Goldberg, author of "The Women's Healthy Heart Program: Lifesaving Strategies for Preventing and Healing Heart Disease," tells TODAY.Com.
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"It's really important when you're choosing things to eat for lunch to look for the hidden issues."
The other danger is skipping lunch altogether, says Dr. Sean Heffron, a cardiologist in the Center for the Prevention of Cardiovascular Disease at NYU Langone Health in New York.
"It's a rare person who's able to be comfortable while fasting for the entirety of the workday," Heffron says.
"And when you get hungry or hangry, you're far more liable to make choices not based on a well thought out meal plan, so reaching for (unhealthy) snacks or overeating at dinner because you've felt deprived all day long."
Heffron is a morning exerciser, while Goldberg tends to get up very early, so both cardiologists say they're hungry by mid-day and consider lunch an important meal.
What do doctors who take care of other people's hearts eat for lunch to stay heart-healthy? Goldberg and Heffron shared their favorites:
What cardiologists eat for lunch: Salad with a lean proteinGoldberg's most frequent lunch is a salad of romaine lettuce topped with a protein such as a hard-boiled egg, grilled salmon or grilled chicken. She likes to add tomatoes, carrots and cucumbers to the mix. A few nuts like almonds or walnuts are also a favorite topping.
She likes making her own vinaigrette dressing that contains olive oil, balsamic vinegar, Dijon mustard and some pepper.
Goldberg also likes a tabbouleh salad or a hummus salad.
Vegetables and healthy sources of protein are key to a heart-healthy diet, the American Heart Association notes. Olive oil is a healthy monounsaturated fat, and a handful of nuts each day may lower risk of heart disease.
Grain bowlHeffron's favorite lunch starts with a base of whole grains such as quinoa or farro, which he tops with vegetables and a salmon patty or another type of protein.
That's drizzled with a tzatziki dressing made with low-fat Greek yogurt, olive oil, lots of herbs and spices to add flavor without adding extra calories or fat. Crunchy nuts complete the dish.
Eating whole grains may reduce heart disease risk in middle-aged and older adults, a 2021 study found.
Peanut butter sandwich"If I'm in a rush in the morning and I'm not able to put something together, sometimes I make a peanut butter sandwich on multigrain bread," Goldberg says. But she skips the jelly or other sugary toppings.
Peanut butter delivers both healthy fats and protein that the body digests slowly, meaning people feel full longer, nutritionists say.
Regularly eating nuts or nut butters is linked with a lower risk of heart disease or Type 2 diabetes, according to the American Heart Association.
Nutrient-packed smoothieOn days when Heffron wants to avoid eating a heavy lunch, he makes a smoothie before his morning jog. He freezes it, then puts it in the fridge when he gets to work so that it's somewhat thawed but still pretty thick by the time he drinks it at lunch.
One of his favorite smoothies is made of roasted beets and sweet potato, with some almond butter, Greek yogurt and strawberries.
"I put in a little dark cocoa too, which goes well with the beets," says Heffron, who used to be a chef before he was a doctor. "That might last me for a good amount of the afternoon… it's pretty sustaining."
Greek yogurt with berries or nutsBuy the plain kind and bring your own add-ins to control the sugar and ingredients. Heffron likes mixing in nuts or almond butter, calling it "a great high-protein, mineral-rich food."
Goldberg likes adding blueberries and raspberries because they're full of antioxidants, praising this option as "really heart healthy."
A daily dose of yogurt may help people manage high blood pressure, studies have found.
What cardiologists think about popular lunches: Hamburger and friesBoth cardiologists say that's the No. 1 lunch they would avoid.
"That would be basically the poster lunch for atherosclerosis. It hits on everything: cholesterol, diabetes, obesity and high blood pressure," Heffron says.
"The hamburger and fries, particularly if you add a shake, that has to be the absolute worst one," Goldberg adds.
If you must have a hamburger, she advises skipping the bun and fries, and adding extra lettuce and tomato.
Relying on fast-food in general is a mistake because it contains lots of calories and saturated fat, both doctors say.
SandwichSkip sandwiches piled high with processed meat or made with white bread, they advise.
Instead, be choosy about your ingredients. Start with whole grain brown bread that contains nuts and seeds, and include a foundation of vegetables such as lettuce, tomato, onion, sprouts, grilled or roasted vegetables.
Add a lean protein — Heffron recommends poaching a chicken breast and keeping it in the refrigerator to slice up — plus a flavorful topping like mustard.
Soup and saladPrepared soups are usually high in salt, and cream soups like chowder or bisque contain a lot of saturated fat, the doctors caution.
There's lots of potential in salad, but it depends on the ingredients and the dressing. "If you can see your reflection in the salad because it's so greasy, don't choose it," Goldberg notes.
The typical chef salad is not heart healthy, Heffron adds. "Iceberg lettuce with shredded cheese, bacon, deli ham and a cream-based dressing is not far away from the hamburger and french fries," he says.
Go for a salad with lots of raw or grilled vegetables, legumes, nuts and a lean protein on top, dressed with a light vinaigrette or a yogurt-based dressing.
This article was originally published on TODAY.Com
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10 Heart-Healthy Foods Every Black Woman Needs
A lot of times when people think of heart-healthy foods, they conjure images of meals that are bland. Nothing could be farther from the truth. Finding the right things to eat is the key to eating well and keeping your heart healthy. You don't have to get rid of fat completely, you just need better options.
When you eat avocados, you're getting a healthy dose of monounsaturated fats. These fats have been linked to a reduced risk of heart disease because they lower your cholesterol levels. According to research, eating just two servings of avocado per week can drop your risk of heart disease by up to 21 percent.
Salmon falls under the category of fatty fish because it contains omega-3 fatty acids. Many studies have shown that omega-3 fatty acids are effective at protecting your heart as they lower cholesterol levels and help you maintain a healthy blood pressure. Along with salmon, you should also include sardines, tuna, and mackerel in your diet.
Almonds are a great source of monounsaturated fats and fiber. They also contain a wide range of nutrients that are good for your heart. In a recent study, participants who ate 1 ½ ounces of almonds per day for six weeks saw lower levels of bad cholesterol. They also had high levels of good cholesterol as well as less belly fat.
Another good source of omega-3 fatty acids is chia seeds. They also contain dietary fiber and antioxidants. These combined nutrients are good for heart health and studies suggest that chia seeds can reduce your blood pressure.
Extra virgin olive oil contains monounsaturated fatty acids and antioxidants that help fight inflammation in the body. Its anti-inflammatory properties are good for reducing your risk of heart disease. You can use olive oil in cooking and as an ingredient in salad dressings.
As with almonds, walnuts contain omega-3 fatty acids. They're also a good source of monounsaturated fats. Your heart will be healthier when you snack on walnuts instead of chips or other processed foods.
If you're interested in adding some plant-based protein to your diet, tofu is a great place to start. It contains healthy fats and minerals that can lead to a healthier heart.
RELATED: 12 Weeks To A Heart-Healthy Lifestyle (Weekly Guide Inside!)
Cheese doesn't always have the best reputation but studies show that eating it in moderation can be good for your heart. In fact, it contains vitamins and minerals that are beneficial.
Though whole eggs have quite a bit of cholesterol, they haven't been found to have a
How Suppressing Inflammation Can Lower Your Risk For Serious Disease
Whether it's through medication or nutraceuticals, decreasing inflammation in our bodies can have significant benefits.
This content is sponsored by MedStar Washington Hospital Center.
When people think about their risk for heart disease, they may consider their family history, whether or not they smoke, how active they are, and how they eat. Dr. Allen Taylor, Chairman of the Department of Cardiology at MedStar Washington Hospital Center, said that while those things matter, our bodies continuously have a degree of inflammation in them, which also has to be considered.
"Inflammation accelerates and increases the risk of atherosclerosis, we've just never had a way to address it," he said.
Atherosclerosis happens when the walls of the arteries stiffen over time and narrow because of a buildup of plaque. Plaque is made up of cholesterol, fat, and other cells in the blood that deposit along the inner walls of the arteries.
Over time, the passage through which blood flows can become narrower, and less blood reaches the body. This heightens your chance of a heart attack, stroke, or kidney failure.
Research has found that inflammation is a major contributor to the development of atherosclerosis.
"Inflammation gets drawn into atherosclerosis and stirs it up. And it's that stirring it up, that makes it a risk," Dr. Taylor said.
Dr. Taylor used the example of statins, which he said can be considered an anti-inflammatory drug to a degree.
"So statins, for instance, suppress inflammation in the body measured through a protein called CRP (C-reactive protein). It is generally believed that this is some of the way that statins reduce the risk of heart and blood vessel disease."
Now as of June, colchicine is the first anti-inflammatory drug approved by the FDA for treating cardiovascular disease related to atherosclerosis.. The drug is intended for the prevention of heart or blood vessel problems in patients with a history of a prior heart problem.
Dr. Taylor said Colchicine can be used to significantly reduce the risks associated with heart disease.
"It reduces by one-third your risk of dying from heart disease, or having a future heart or blood vessel problem."
However, the challenge with new medications is that adoption tends to be slow. Part of the issue is that some clinicians are unaware of its benefits.
"So, it really means that, if you have heart disease, you should be asking your doctor whether Colchicine could be right for me," Dr. Taylor said. "And quite often the answer should be yes."
Dr. Taylor also highlighted the benefits of Colchicine having "a label."
"The FDA label puts power behind the ability of clinicians to order this and for insurance companies to cover it."
Although you can measure your blood pressure or cholesterol, Dr. Taylor said it doesn't tell the full story.
"Treating heart risk factors is important because those drive the problem. Treating inflammation is the one area we really haven't explored or treated until now," he said.
There are ongoing clinical studies to expand our knowledge of the use and safety of Colchicine, but Dr. Taylor said there are not many concerns right now.
Colchicine is typically well-tolerated in patients. However, People with kidney disorders may have to decrease their dosage or refrain from using the medication.
"There is a little gastrointestinal disturbance that comes from using it, but for the most part, it's more symptoms than a serious issue," Dr. Taylor added.
One downside to the medication is that there is no way to know if it's working.
"Because inflammation is silent, you're not going to feel any better. It is like treating cholesterol to avoid a future problem. And there's no way to know if you avoided a future problem if you didn't have one," Dr. Taylor said.
For patients who are uncomfortable with medications for inflammation, increasing your intake of certain foods can help. Foods with high anthocyanin content can be a natural way to decrease inflammation. Additionally, these foods typically fit into a heart-healthy diet. Regarding anthocyanin rich foods, "It's the pigment in dark berries. So, blueberries, blackberries, strawberries are a natural source of anti-inflammatory, antioxidant properties. Dr. Taylor said."
Finally, purified fish oil is also helpful in reducing inflammation through the Eicosapentaenoic acid EPA) component.
"There are types of fish oil which are prescription based (rather than over the counter forms) which contain larger amounts EPA and are very strongly antioxidant and anti-inflammatory. So that's another treatment opportunity."
Whether it's through medication or nutraceuticals, decreasing inflammation in our bodies can have significant benefits.
"Inflammation is a part of our human body, and suppressing that inflammation as a driver of atherosclerosis and a cause of heart attacks could be important."
Read more about Dr. Taylor and his work on the MedStar Washington Hospital Center website.
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