A cardiologist has published a list of foods he refuses to eat and at the same time revealed which he prefers to keep his heart in the best possible condition, writes . dr. Francesco Lo Monaco is a cardiologist and founder of The National Heart Clinic in London. He is also the author of a new book, Heart Savior, which aims to show how small, regular changes can make a big difference in health and longevity.
The doctor said that heart disease can often be prevented, but many people start to deal with their health only when a problem appears. He added that every week he sees patients who are surprised when he tells them that the foods they eat every day are damaging their arteries.
Among the foods that would be according to him people should avoid, include processed meat products and excessive consumption of red, especially fatty meat. Bacon, sausages, and various types of deli meats contain large amounts of blood-pressure-raising salt and saturated fat. They increase the level of low-density lipoprotein, i.e. the so-called bad cholesterol. Both of these things are associated with a higher risk of coronary heart disease.
dr. Lo Monaco explained that to patients recommends that red meat be eaten only occasionally and not every day, while its quality is also important. She advises choosing leaner cuts of meat and trying to limit processed meat products as much as possible, as there is strong evidence that they are harmful to health. Instead, he recommends supplementing proteins with eggs, fish and nuts.
Another group of foods she tries to avoid are ready meals and processed snacks. Convenience foods can contain high amounts of sodium, saturated fat and processed meat, all of which have a negative impact on heart health. The expert admitted that preparing healthy meals takes time and can be difficult for people with hectic lives, but according to him, this is no excuse.
Too much sugar also increases the risk of cardiovascular disease and the doctor warns that people often forget about sugar in drinks. He added that many watch calories in food but forget about liquid calorieswhile sugary drinks should be completely excluded from the diet.
As an alternative, he recommends the Mediterranean dieton which he grew up and which he always recommends to his patients. This diet favors natural, minimally processed foods and healthy fats and is not restrictive, making it easier to follow long-term. According to him, the basis of meals should be vegetables – tomatoes, leafy greens, onions or carrots. The goal is to consume several servings a day and take care of variety. He also recommends fresh fruit every day, such as berries, citrus fruits or stone fruits.
According to him, lentils, chickpeas and white beans are an excellent source of fiber and protein. Healthy fats also play an important role, being the main source of fat in the Mediterranean diet extra virgin olive oil. It is also recommended to eat daily a small handful of nuts or seeds, for example, almonds or sunflower seeds, despite their caloric value. Another source of healthy fats are avocado and olives.
Great sources of protein include fish rich in omega-3 fatty acids, in particular salmon and sardines, as well as poultry, which should take precedence over red meat. Eggs are also a suitable food, which, according to him, can no longer be considered a cholesterol enemy, as was once assumed.
He recommends using herbs and spices, such as garlic, basil or oregano, to flavor dishes. instead of salt, because they also have antioxidant effects. In conclusion, he emphasized that people do not have to change everything overnight. It’s best to start small and gradually make changes that will support heart health over the long term.
