Cardiologist Shares Daily Eating Routine

[The American Heart Association's](https://vertexaisearch.cloud.google.com/grounding-api-redirect/AUZIYQG1kBnoU9_Ha548L6h38tPgGFyf2dOzhfu_c-8_qdy77ZzQsdCjjG9TPK-odvxLlKHEG68E6mRxARV8R6iemGAchcI5Vj6Xb2oQ5MsSUhDCrBv3L5F2_QRKp6UAXGOQINMMZbjlMoImRqu7Ogrzb7U-hc5NelJP) 2021 guidelines for a heart-healthy diet emphasize a pattern of eating rather than individual foods. This includes a wide variety of fruits and vegetables, whole grains, and healthy protein sources like plants, seafood, and low-fat dairy. The guidance also recommends using liquid plant oils over tropical oils and minimizing processed foods, sugar, and salt. Specific dietary patterns like the DASH (Dietary Approaches to Stop Hypertension) and Mediterranean diets have been shown to significantly reduce the risk of heart attacks, strokes, and death from heart disease. The DASH diet focuses on fruits, vegetables, and low-fat dairy, while the Mediterranean diet emphasizes monounsaturated fats from sources like olive oil and certain types of fish. Plant-based diets have gained significant attention for their cardiovascular benefits. Studies have shown that these diets, which are rich in fruits, vegetables, legumes, whole grains, and nuts, can lead to a lower risk of heart disease. Some research even suggests that a low-fat, plant-based diet, combined with exercise and stress management, may help reverse atherosclerotic plaque. Several prominent cardiologists are known for advocating plant-based nutrition for heart health. Dr. Joel Kahn, an integrative cardiologist, focuses on a plant-based, anti-aging diet to prevent cardiovascular disease. Dr. Robert Ostfeld, director of preventive cardiology at Montefiore, leads a program that guides patients in transitioning to a whole-food, plant-based diet. The quality of plant-based foods is crucial. A diet of minimally processed, high-quality plant foods is associated with a significantly lower risk of cardiovascular disease. Conversely, a diet of ultra-processed plant-based foods can negate these benefits and may even increase the risk. Key food swaps for a healthier heart include choosing whole grains like oats, quinoa, and brown rice over refined grains. For protein, prioritizing fish like salmon and sardines, or plant-based options such as beans, lentils, and tofu is recommended over red and processed meats. Using unsaturated fats from olive oil, avocados, and nuts instead of saturated fats is also beneficial. Controlling portion sizes and limiting sodium intake are also critical components of a heart-healthy eating plan. The American Heart Association suggests most people should aim for less than 1,500 mg of sodium per day. It's also advised to limit alcohol consumption.