Yahoo Lifestyle The One Surprising Food a Cardiologist Would Never, Ever Eat for Dinner
Eating a heart-healthy dinner isn't always easy. Your post-workday meal may be your first time to relax and truly enjoy a hearty, savory meal–which can come with some negative health issues, especially for your heart.
“The quality of your dinner can significantly affect heart health,” says Dr. Alan Rozanski, MD, cardiologist and Professor of Medicine at Icahn School of Medicine at Mount Sinai. “Meals high in refined carbohydrates and sugars, and highly processed protein foods, can lead to the development or exacerbation of all of the major risk factors for heart disease.”
According to Dr. Rozanski, these include an increased risk of high blood pressure, elevated cholesterol, obesity, insulin resistance, chronic inflammation, and direct harm to the coronary blood vessels—all putting your heart health at risk.
And it’s not just simply eating these foods that can cause issues–but also the time of day you’re eating them. “Consuming these unhealthy foods late at night may also disrupt sleep, which further increases the risk of heart disease,” adds Dr. Rozanski.
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The Surprising Dinner Food a Cardiologist Won’t Eat
According to Dr. Rozanski, American dinners are centered around a protein–usually red meat, chicken, turkey, or fish. While these can be heart-healthy protein choices, there’s one dinner food he avoids because it isn’t exactly heart-healthy: processed meat products. Some of these might be obvious—corned beef, hot dogs, salami, pepperoni and sausages— but he also avoids processed meats that are thought of as healthier, like commercial deli-style preparations of chicken, turkey and roast beef.
“These ultra-processed products may typically contain a high content of sodium, preservatives such as nitrates and nitrites, and other additives designed to enhance flavor and promote shelf-life,” explains Dr. Rozanski. “Medical studies have consistently demonstrated that highly processed meats are associated with an increased risk of heart disease and some cancers, such as colorectal cancer.”
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Cardiologist-Approved Tips for Creating a Heart-Healthy Dinner
Committing yourself to healthy dinners can help you decrease your risk for heart disease.
Tip #1: Include healthy sources of plant protein in your dinner meal
Besides fish, poultry, and occasional weekly servings of lean-cut unprocessed red meats, make sure to include a variety of plant proteins.
“Fortunately, many plant foods provide a rich source of proteins, including beans, chickpeas, lentils, quinoa, tofu, edamame, and an abundant variety of nuts and seeds,” says Dr. Rozanski. “Plant proteins are very healthy because of their high content of fiber, vitamins, minerals and antioxidants.”
Tip #2: Fill at least half your plate with a variety of vegetables
Pile your dinner plate with lots of vegetables.
“Vegetables are ‘nutrient dense’, meaning they provide an essential source of fiber, minerals, vitamins, and phytonutrients while being low in calorie content,” says Dr. Rozanski. “High vegetable intake is associated with a decreased risk of chronic diseases, as well as better digestion and a more consistent sense of energy compared to that provided by sugary foods.”
Tip #3: Include healthy whole grains
Add whole grains and cut out any refined grains for a heart-healthy dinner.
“Use whole grains, such as quinoa, brown rice, whole-wheat pasta, oats, and barley, in place of refined grains, such as white bread, white rice, and pasta made from refined flour,” says Dr. Rozanski. “Whole grains are a rich source of fiber and essential nutrients, provide better regulation of blood sugar, and reduce the risk of chronic inflammation and diseases.”
Tip #4. Eat “the rainbow”
Shoot for including a “rainbow” of fruits and vegetables throughout your weekly dinner meals.
“Each color group provides a different admixture of vitamins, minerals, antioxidants, and/or flavonoids,” says Dr. Rozanski. “By eating the entire rainbow, you improve your overall nutritional profile and decrease your overall risk of chronic diseases since differ colors target protection against different specific health conditions.”
Tip #5. Cook with heart-healthy fats, herbs and spices
Flavor and cook your food with heart-healthy plant-based oils and fresh or dried herbs and spices.
“Olive oil and avocado oils have a high content of monounsaturated fats, which is heart healthy, and are rich sources of antioxidants and anti-inflammatory compounds that can diminish your risk for developing chronic illnesses,” says Dr. Rozanski. “Use herbs and spices to flavor your dinner meals instead of sugary sauces.”
Tip #6: Eat mindfully and slowly
While much emphasis is placed on how we eat, you should also consider how you eat.
“In our fast-paced world, there is an overwhelming tendency to eat quickly or to multi-task while eating. Instead, consider eating more mindfully and slowly, while chewing thoroughly,” says Dr. Rozanski. “This will not only make your eating experience more enjoyable but it will also reduce your risk of overeating, as it gives your brain time to register fullness, which can take around 20 minutes.”
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Dr. Alan Rozanski, MD, cardiologist and Professor of Medicine at Icahn School of Medicine at Mount Sinai
