Heart surgeon shares five of the best lunches you can eat for a healthy system

The author, a leading expert and surgeon, shares the five best foods you can eat to improve your heart health.

Diet is an important factor in determining a person’s health and can even increase or decrease the risk of certain health problems.

Cardiovascular health can be greatly influenced by what we eat, and many people are told to avoid certain foods to improve heart health.

heart surgeon said Express.co.jp About the foods people should eat and avoid to keep their heart and circulatory system as healthy as possible.

Professor Shyam Kolbekar, consultant cardiothoracic surgeon, has given us the perfect daily menu for people with heart concerns to follow.

“A heart-healthy lunch should include a balance of nutritious foods that support cardiovascular health. There are several factors to consider when planning a heart-healthy lunch. I’ll introduce you to them.”

Experts first recommended that you should consider the following eight elements in your daily weekday diet:

• lean protein
• whole grain
• vegetables
• healthy fats
• fruit
• Low-fat dairy products or dairy substitutes
• limit sodium
• Limit processed foods

lean protein

Lean protein sources are plentiful and include:

• Fish (especially fatty fish such as salmon)
• skinless chicken
• beans
• lentil
• Tofu
• legumes

Professor Kolbekar said: “These options are low in saturated fat and therefore beneficial for heart health.”

whole grain

Sources of whole grains include whole grain bread, brown rice, quinoa, and whole grain pasta.

The expert added: “Whole grains provide fiber, may lower cholesterol levels, and support heart health.”

vegetables

It may seem obvious, but surgeons say vegetables should make up half of your plate.

“Include colorful vegetables in your lunches. Vegetables are rich in vitamins, minerals, antioxidants and fiber,” he said.

healthy fats

Professor Kolbekar pointed out that healthy fats in moderation may be beneficial for the cardiovascular system.

She says, “Eat healthy fat sources in moderation, such as avocados, nuts, and olive oil. These fats, when consumed in appropriate amounts, contribute to heart health.”

fruit

Fruit can be used as a great addition or side to any meal and has been proven to provide a wealth of beneficial things such as vitamins and minerals.

Professor Kolbekar explained, “They provide natural sweetness, vitamins, minerals and additional fiber.”

Low-fat dairy products or dairy substitutes

Experts recommended adding low-fat or fat-free dairy products to your diet, such as yogurt and milk, as they are a good source of protein and calcium.

It added: “If you prefer plant-based milk options, choose fortified plant-based milk alternatives such as almond milk or soy milk.”

limit sodium intake

Professor Kolbekar says: “Watch your sodium intake by choosing low-sodium menu items and using herbs and spaces for flavoring instead of excess salt.”

“Excess sodium intake can cause high blood pressure, which can be a risk factor for heart disease.”

Limit processed foods in your diet

Professor Kolbekar also pointed out that processed foods can be high in unhealthy fats and high levels of sodium, which can be harmful to the heart.

“Reduce your intake of highly processed foods, which are often high in sugar, unhealthy fats, and high levels of sodium,” she says.

“Choose whole, unprocessed foods whenever possible.”

Professor Kolbeker’s Top 5 Heart-Healthy Meals

Experts have shared their top five lunches that incorporate all eight elements listed above. They are listed below.

• Grilled Chicken Salad – Grilled chicken breast, colorful vegetables, mixed greens, and vinaigrette dressing
• Quinoa Bowl – Quinoa with roasted vegetables, chickpeas, and a little olive oil.
• Salmon Wrap – Whole grain wrap with grilled salmon, leafy greens, tomatoes and a light yogurt-based dressing.
• Vegetarian Stir-Fry – Mixed stir-fry with tofu or tempeh, colorful vegetables and brown rice
• Mediterranean Chickpea Salad – Chickpeas, cherry tomatoes, cucumber, red onion, olives, and feta cheese tossed with olive oil and lemon dressing.

Professor Kolbekar added: “Remember to adjust your lunch options to suit your personal preferences and dietary needs.”

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