Preventing 80% of heart diseases with diet. Cardiologist shares her food routine
"Lettuce, being low-calorie, is abundant in nutrients and antioxidants. My favorite is arugula - its peppery taste is delightful," says Dr. Klodas, the founder of the educational initiative, American College of Cardiology, and author of the book "Slay the Giant: The Power of Prevention in Defeating Heart Disease".
8:01 PM EST, January 16, 2024
Dr. Klodas underscores that arugula, rich in vitamin C, folic acid, and potassium, aids in maintaining a healthy circulatory system.
Baked Beets
Baked beets, abundant in fiber and antioxidants, contain ingredients that help to lower blood pressure. "Ready-to-eat beet slices, when combined with arugula, goat cheese, lemon, and olive oil, are truly delicious," recommends Dr. Klodas.
Greek Yogurt (0 percent fat or low fat)
Greek yogurt is a wonderful source of beneficial probiotics that support the gut microbiome.
"The gut microbiome plays a crucial role in maintaining circulatory health. I enjoy yogurt for breakfast, particularly for its richness in protein and calcium," explains Dr. Klodas.
Goat Cheese
Dr. Klodas enjoys sprinkling goat cheese on salads to enrich both the dish's flavor and texture.
"Goat cheese is lower in saturated fat and sodium compared to many other cheeses. Additionally, it provides more copper and magnesium than cow's cheese," she elaborates.
Carrots and Celery
Raw carrots and celery, which pair quite well with hummus or in soups, are always kept handy by Dr. Klodas.
"Carrots are rich in vitamin A and celery in potassium. Both of these vegetables are high in fiber and packed with antioxidants," she notes.
Cauliflower, Broccoli, and Asparagus
Plant sterols, found in high levels within cauliflower, broccoli, and asparagus, help the body inhibit absorption of LDL (bad) cholesterol, thereby assisting in lowering its level. These vegetables are highly recommended for those who prioritize heart health in their diets.
Herbs: Coriander, Dill, Rosemary, Thyme
"Herbs are an excellent way to add flavor without incorporating sodium," says Dr. Klodas. Coriander, a personal favorite, often adorns her avocado salads and bean stew. Rosemary or dill is her preferred choice for seasoning potatoes.
Berries, Raspberries, Strawberries
Berries, brimming with antioxidants, are extremely beneficial for heart health. Dr. Klodas typically includes these in her breakfast yogurt.
Peanut Butter
Dr. Klodas says, "Peanut butter, high in protein, monounsaturated fats, vitamin E, and antioxidants, is a rewarding addition to toast, yogurt, or as a celery dip."
Nonetheless, it's advisable to select peanut butter without added salt and sugar.
Eggs
Dr. Klodas believes that eggs once suffered an "unfair reputation."
"Eggs are packed with high-quality protein, a slew of vitamins, minerals, and essential choline, which assists brain and nervous system functioning," she adds.
Hummus
"Hummus, a rich tasty source of protein, fiber, iron, folic acid, zinc, and potassium, is made from chickpeas. It can aid in lowering bad cholesterol and in regulating blood sugar levels," says Dr. Klodas.
As an addition to vegetables and sandwiches, hummus is a healthy and tasty choice.
Salmon
"I am particularly fond of salmon, including smoked salmon. Being rich in omega-3 fatty acids, it can help lower bad cholesterol and triglycerides, increase good cholesterol, and provide anti-inflammatory benefits," explains Dr. Klodas.
