Cardiologist’s go-to meal he eats every week for a healthy heart

Diet plays a key role in our overall health and can have a big impact on our heart health. So what should we be reaching for when it comes to our evening meals?

Our diet is a vital component of our health, particularly when it comes to the heart. By opting for a healthy, balanced diet and embracing lifestyle changes such as increased activity and quitting smoking, you can significantly reduce your risk of coronary heart disease.

The NHS advises that we should cut down on foods high in saturated fats, such as sausages, pies, butter, cream, cakes, and hard cheese, and also suggests reducing sugar and alcohol intake. So, what should we be choosing when dinner time rolls around?

Interventional cardiologist Dr Daniel Hermann has a preference for a fresh salad topped with grilled salmon for his evening meal. Speaking to Parade, he expressed his fondness for the dish: “I love the freshness and lightness of the meal. It’s delicious.”

Dr Hermann highlighted the benefits of leafy, green vegetables, which are “loaded with vitamins, nutrients and antioxidants”, and pointed out that salmon is not only rich in vitamins but also contains omega-3 fatty acids.

These fatty acids are “known to improve lipid profiles and reduce arterial inflammation, which contributes to atherosclerosis”, according to Dr Hermann’s comments to the publication, reports Surrey Live.

Nonetheless, while salads might seem like an invariably healthy option, Dr Hermann warns to watch out for dressings, which can be “very high in calories and be a source of processed foods”.

He stated: “Ultra-processed foods are a huge and, frankly, dangerous source of calories in the average American diet. Intake of processed foods is linked to cardiovascular disease, and it is one of the current leading causes of dementia.”

The British Heart Foundation recommends a diet rich in fish for optimal heart health, advising at least two portions per week, including one oily fish. According to dietician Victoria Taylor, this can be achieved through simple meals like sardines on toast, mackerel salad, or baked salmon with peas and potatoes.

All forms of fish, whether fresh, frozen, or tinned, contribute to this goal. However, certain foods should be avoided for a healthy heart. Those high in saturated fat can elevate blood cholesterol levels, increasing the risk of heart attacks and strokes.

The BHF suggests replacing animal fats like butter with plant-based oils such as olive oil. Excessive salt consumption can also lead to high blood pressure and coronary heart disease, while too much sugar can result in weight gain and tooth decay.

A heart-healthy diet should include a daily intake of at least five portions of fruit and vegetables, which has been shown to lower the risk of heart and circulatory diseases. All forms of produce, including fresh, frozen, dried, juiced, and tinned options, contribute to this daily goal.

But what constitutes a portion? For fresh, canned, or frozen fruit and vegetables, 80g is deemed a portion. However, a portion of dried fruit is 30g – roughly equivalent to one heaped tablespoon of raisins.