The Role of Diet in Heart Health: What a Cardiologist Recommends
Food is medicine. And for your heart, it could be life-saving.
Why Diet Matters for Your Heart
Heart disease is still the #1 cause of death worldwide.
But here’s the hopeful part—up to 80% of heart disease is preventable, and diet plays a central role.
Your daily meals either heal or harm your heart.
So what should go on your plate?
✅ Cardiologist-Approved Heart-Healthy Foods
1. Fruits & Vegetables
Rich in fiber, antioxidants & vitamins
Reduce blood pressure and artery inflammation
Eat: Berries, spinach, carrots, apples, broccoli, beets
2. Fatty Fish
Packed with Omega-3 fatty acids
Help reduce triglycerides & plaque build-up
Eat: Salmon, mackerel, sardines (2 servings/week)
3. Healthy Fats
Replace saturated fats with unsaturated ones
Eat: Olive oil, nuts, avocados
Avoid: Butter, ghee, palm oil
4. Nuts & Seeds
Good fats + plant protein
Lower LDL (“bad”) cholesterol
Eat: Almonds, walnuts, flaxseeds, chia seeds
5. Whole Grains
Improve digestion and lower cholesterol
Eat: Oats, quinoa, brown rice, barley
Avoid: White bread, refined cereals
❌ Foods to Minimize (or Eliminate)
1. Trans Fats
Found in packaged snacks, fried foods
Raise bad cholesterol (LDL) & lower good cholesterol (HDL)
2. Excess Sodium
Increases blood pressure
Limit: Pickles, chips, canned soup, restaurant food
3. Added Sugars
Linked to obesity, diabetes, and heart disease
Avoid: Sugary drinks, pastries, flavored yogurts
4. Processed Meats
High in sodium, saturated fats, and preservatives
Avoid: Bacon, sausage, ham
What About Drinks?
✅ Water
✅ Green tea
❌ Sugary sodas
❌ Excess alcohol
Even juices should be limited—they spike blood sugar without the fiber of whole fruits.
When You Eat Matters Too!
Don’t skip breakfast
Avoid late-night heavy meals
Give your gut time to rest (try 12-hour overnight fasting)
⚕️ Dr. Kapoor’s Heart-Healthy Diet Formula (Simple & Realistic)
Plate Rule:
50% veggies
25% lean protein
25% whole grains
️ Portion Tip:
Eat until you’re 80% full, not stuffed
⏰ Consistency > Perfection
One pizza won’t hurt your heart. But daily habits will.
❤️ Bonus: Superfoods for the Heart
Garlic (lowers BP & cholesterol)
Dark chocolate (in moderation, for antioxidants)
Turmeric (anti-inflammatory)
Pomegranate juice (boosts circulation)
Start Small. Stay Consistent.
A heart-healthy diet doesn’t mean “boring” or “tasteless.”
It means choosing life—with every bite.
Start with 1-2 changes per week. Your future self will thank you.
