Have you ever wondered what a cardiologist eats to maintain heart health? The food you eat affects your heart in many ways. I’m sharing what a typical day of eating looks like for me. 

While everyone’s calorie needs and preferences are different, my dietary habits align with the Mediterranean diet, which emphasizes whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. The Mediterranean diet is well-regarded for heart health benefits and for being sustainable. 

Avoid fad diets – they are usually ineffective and a waste of time and energy. Focus on making changes you can maintain for a long time.  

Breakfast: A Nutritious Start

I always start my day with a nutritious breakfast. It gets my day off to a good start and keeps me fueled for busy days. I opt for yogurt topped with granola and a bowl of fruit, or scrambled eggs topped with low-fat cheese. To drink, I’ll have half a glass of orange juice and black coffee. This balanced breakfast provides a good mix of protein, healthy fats and carbohydrates. 

Lunch: Keeping It Light

Sometimes, if I’m not hungry, I skip lunch. However, if I eat, I prefer a simple salad or a protein bar and a glass of water. Having a light and healthy lunch helps me stay energized without feeling weighed down.

Afternoon Snack: Healthy and Satisfying

In the mid-afternoon, I snack on a handful of mixed nuts. Nuts are a great source of healthy fats, protein and fiber, making them a satisfying and nutritious snack.

Dinner: Balanced and Wholesome

Dinner for me typically includes a lean protein, such as chicken or fish, paired with two complex carbohydrates (like whole wheat bread, brown rice, quinoa, beans/lentils, and vegetables) and a glass of unsweetened tea. I try to avoid dessert, saving it for special occasions. This balanced meal ensures provides a good mix of nutrients while keeping calorie intake in check.

Free Choice Dinner: Enjoying Social Meals

Like most of us, I do enjoy going out to eat with friends and colleagues. I call these my "free choice dinner." During these meals, I order off the menu, often choosing beef or fish. You can still enjoy your life and occasional indulgences while maintaining healthy eating habits overall. 

No Supplements Needed

I do not use any vitamins or supplements. Our foods are naturally fortified and current data suggests vitamins and supplements do not provide significant benefits. In some cases, they may even cause harm. It’s important to focus on obtaining nutrients from whole foods rather than relying on supplements.

Conclusion

Balanced, whole-foods based eating is the way to go. Focus on nutrient-dense foods, avoid unnecessary supplements and fad diets. 

Know Your Risk

Heart screenings are now available at Cardiology Associates of North Mississippi in Tupelo and North Mississippi Medical Center-West Point.

You can schedule a screening for only $95, which includes a CT Calcium Score, EKG and Lipid Profile to help identify your risks for heart disease. Participants must be 35 years of age or older, and the screening is not filed on insurance.