Yahoo Lifestyle 'I'm a Cardiologist, and This Is the One Surprising Food I Would Never, Ever Eat for Lunch'
Whether you pack your lunch or frequently pick up takeout, what you choose to eat at lunchtime can make or break your overall heart health.
"What you eat for lunch can impact your energy levels, focus, and long-term cardiovascular health," says Dr. Harlan Krumholz, MD, SM, cardiologist at Yale Medical School. "A balanced, healthy, midday meal helps regulate blood sugar, cholesterol and blood pressure, all of which are key to maintaining a healthy heart."
He notes that while there’s no specific proof that eating lunch alone benefits heart health, the quality of what you eat is crucial.
"Choosing nutrient-dense foods at lunchtime can set the tone for the rest of the day and help you avoid less healthy options later," he added.
Related: 25 Foods That Are Good For Your Heart, From Fruits and Veggies to Heart-Healthy Nuts and Seeds
The One Surprising Food A Cardiologist Would Never Eat For Lunch
According to Dr. Krumholz, the one food he would never, ever eat as a cardiologist for lunch is a bacon double cheeseburger.
Both cheese and bacon are two of the most popular burger toppings, according to a study from YouGov. On top of other condiments like mayonnaise and other dressings, this order can spell disaster for your heart health.
"It seems like an all-American choice, but this meal is loaded with saturated fats, trans fats, sodium and processed ingredients that likely increase the risk of heart disease," Dr. Krumholz explained. "Consuming such foods regularly may elevate LDL cholesterol, raise blood pressure and promote inflammation—key factors in heart disease development."
Studies have linked high saturated fat and processed meat intake with cardiovascular risks. The American Heart Association recommends sodium intake between 1,500mg-2,300mg. However, the Centers for Disease Control report that the average American consumes 3,400mg of sodium daily.
So what should you eat instead? "Opt for a lean protein sandwich with whole-grain bread and lots of veggies for a healthier choice," Dr. Krumholz advised.
Related: ‘I’m a Cardiologist, and This Is What a Typical Day of Heart-Healthy Eating Looks Like for Me'
Healthy Lunch Tips
Eating a heart-healthy lunch is easy with these tips from Dr. Krumholz:
Avoid processed foods whenever possible.
Convenient and packaged foods may save time, but they are often high in sodium, sugar and unhealthy fats.
"These can increase the risk of heart disease over time," says Dr. Krumholz. "Instead, choose fresh, whole foods such as fruits, vegetables, nuts or lean proteins, which nourish your body and support cardiovascular health."
Plan ahead and meal prep.
A little preparation can make healthy choices easier, even on a busy day.
"Packing a simple salad with grilled chicken, prepping a grain bowl with quinoa and roasted veggies, or having a stash of nuts and fruit at your desk can help you avoid reaching for unhealthy options in a pinch," Dr. Krumholz told us.
But for sustained success, he notes that you should make sure you are choosing things you like to eat.
"Or be brave and search for new healthy options you may like," he added.
The American Heart Association recommends the following for heart-healthy lunches:
Low-sodium turkey, skinless chicken, canned tuna or canned salmon
Unsalted seeds and nuts
Whole-grain or whole-wheat pasta
Fruit like berries, grapes or sliced apples or pears
Veggie sticks
Low-fat string cheese
Fat-free yogurt
Related: 'I'm a Cardiologist—Here's What I Eat for Dinner Multiple Times Per Week'
Skip sugar-filled drinks.
It's easy to pair your lunch with a soda or juice, which are loaded with added sugars, but for better heart health, stick to water.
"Drinking water with lunch instead of sugary beverages can help maintain healthy blood pressure and avoid empty calorie intake," Dr. Krumholz told us.
Sugar-sweetened drinks have been linked to a number of heart health issues, including atrial fibrillation and cardiovascular disease.
Find what works for you.
Don’t put too much pressure on yourself to eat a perfect lunch.
"Some people have different schedules, hunger cues and timing for lunch. Some people can sit and enjoy their meal, while others eat on the go or may not feel hungry," says Dr. Krumholz.
For example, some people may not be able to take a break for lunch and may be forced to skip it.
"Make sure the meals you do eat are filled with nutrient-dense, heart-healthy foods," Dr. Krumholz recommended. "Remember that heart-healthy eating is about balance, not perfection. If you occasionally eat something less healthy, it’s not the end of the world—what matters is making good choices most of the time and finding habits that work for your life."
Eat mindfully.
Between work calls and meetings, taking time to slow down and eat your lunch mindfully can be tough, but it can benefit your overall heart health.
"If you’re short on time, carve out even a small pause to eat mindfully," says Dr. Krumholz. "Healthy eating can be adapted to any lifestyle."
