Heart health is crucial to our bodies—and the hardest working of all our organs. The average heart beats around 100,000 times daily, pumping about 1.5 gallons of blood per minute to our body’s vital organs and systems, keeping everything functioning correctly. The heart works so well that it’s easy to forget how integral it is to our overall health until we face a problem.
Heart disease is the No. 1 cause of death in the U.S. for both men and women. It’s also almost entirely preventable. Prevention starts with a heart-healthy diet—and we’re not just talking oatmeal here. Eating a diet high in omega 3s, antioxidants, and iron and staying hydrated is key for a healthy heart.
No one knows this better than the hardworking cardiologists who have dedicated their careers to improving the heart health of others. Here’s what they eat on average to keep their tickers in tip-top shape.
Breakfast with Dr. Evelina Grayver
As Director of the Coronary Care Unit at the Sandra Atlas Bass Heart Hospital at North Shore University Hospital, Dr. Grayver enjoys sliced bananas and her non-fat Greek yogurt with chia seeds and berries for her breakfast at North Shore University Hospital.
“Having protein like Greek yogurt early in the morning keeps you full until lunch to help you avoid reaching for unhealthy snacks,” she explains. “Protein allows for a significant amount of stabilization in your blood sugar. Blueberries have been shown to lower your blood pressure and reduce your blood cholesterol levels. They have significant antioxidant levels in them and prevent inflammatory spikes.” This is especially important since coronary artery disease is driven by inflammation. “A recent study showed women who eat three or more servings of blueberries a week may reduce their risk of heart disease significantly,” Dr. Grayver continues. “Blueberries and strawberries also contain anthocyanins, which counter the buildup of any plaque in coronary arteries.”
Lunch with Dr. Rachel Bond
Dr. Rachel Bond, Associate Director of the Women’s Heart Health Program at Lenox Hill Hospital, enjoys her healthy lunch al fresco at the Hospital’s rooftop garden, which includes A kale salad with skinless chicken breast, diced tomatoes, cucumbers and avocado.
“I choose avocados because they’re enriched with omega-3 fatty acids,” Dr. Bond explains, “which lowers your risk of cardiovascular disease, improves the lining of the arteries, and lowers certain bad fats in your body. I also drizzle the salad with olive oil, which has omega 3. Kale is also packed with many nutrients, including omega-3 fatty acids. I have skinless chicken because the skin has lots and lots of fat, and that excess fat goes straight to our arteries!”
Dinner with Dr. Rohan Bhansali
The Chief of Cardiology at Long Island Jewish Medical Center dines on grilled salmon and roast asparagus for his evening meal.
“My dad had heart disease when I was young, and it had a large impact on me as a kid,” Bhansali explained. “I gravitated toward cardiology during my time in college and medical school. It became clear that’s where my interests were. For weight management and heart health, my personal approach to nutrition is fewer carbs and more protein, fruits, and vegetables. Asparagus has a lot of fiber, and fiber decreases our body’s insulin response, which helps decrease inflammation. The omega 3 in salmon also helps manage inflammation, which is part of what causes heart disease.”
Steak Supper with Dr. Satjit Bhusri
“I had heart failure two years ago, and since then, I’ve changed my whole lifestyle around,” explains the Associate Program Director of Cardiology at Lenox Hill Hospital. “I use that experience as a kind of tipping point to help my patients change their lifestyles as well. Food is fuel. We’re the same humans that we were hundreds of years ago. We need to get back to the basics of eating the right foods that provide us with the energy and nutrients we need to function. There’s no reason to put added salt or sugar into anything!”
And yes, Dr. Bhusri enjoys a steak dinner! Once per week, he indulges in a 6-ounce portion of red meat (like filet mignon) with steamed vegetables such as Brussels sprouts and squash.
“If someone eats red meat every night, the health risks of eating all that excess fat outweigh any benefits,” Dr. Bhusri explains. “However, a handful of essential amino acids are only found in red meat, so if you don’t eat red meat, you’re not going to get them. It’s also high in iron, which is important for everybody, especially those at risk for heart disease. Iron carries oxygen to your heart and travels through your body.”
Eat healthily, eat well––just like the cardiologists at Northwell.
