5 Ways This Cardiologist Keeps His Own Heart Healthy
Garlic: The Heart-Healthy Vegetable You Need to Know About
It’s surprising but true: a single ingredient, technically a vegetable, can significantly improve heart health. Despite vegetables being the epitome of healthy eating, most Americans don’t consume the recommended two to four cups of vegetables daily.
Many Americans struggle to include vegetables in their diet. Time constraints often lead to reliance on fast food or microwave meals, which are more convenient than preparing vegetable-rich dishes. Some people may avoid vegetables because they don’t know how to cook them in a tasty way. For many, it’s simply a matter of habit, cycling through the same meals that lack vegetables.
Neglecting a vegetable-rich diet can harm heart health. Here, a cardiologist explains why and shares the vegetable he considers most beneficial for the heart.
A Cardiologist’s Guide to Heart-Healthy Eating
Dr. Joel Kahn, MD, a holistic cardiologist and author of “The Whole Heart Solution,” emphasizes the importance of a plant-based diet for heart health. “A plate should be colorful, diverse, and predominantly or entirely made up of whole plant foods,” he says. Research supports this, indicating that a plant-based diet can reduce the risk of coronary artery disease by up to 29%.
Plant-based foods are rich in antioxidants and help lower LDL cholesterol, the “bad” type. They are also packed with essential nutrients, including protein, carbohydrates, unsaturated fats, vitamins, and minerals.
Dr. Kahn uses the mnemonic GBOMBS—Greens, Beans, Onions (and garlic), Mushrooms, Berries, and Seeds—as a guideline for heart-healthy eating. These foods are nutrient-dense and beneficial for heart health.
Vegetables are crucial in a plant-based diet. “A diet high in vegetables offers maximum nutrition with minimal calories,” Dr. Kahn explains. “They provide fiber, vitamins, minerals, water, and plant nutrients.”
While all vegetables are good for the heart, Dr. Kahn highlights one in particular for its cardiovascular benefits.
The Surprising Vegetable for Heart Health
If you enjoy strong flavors, you’ll be pleased to know that Dr. Kahn’s favorite heart-healthy food is garlic. Often thought of as an herb, garlic is actually a vegetable and has been shown to lower LDL cholesterol when consumed regularly.
Dr. Kahn’s top heart-healthy dish is lightly-steamed broccoli with lemon juice, garlic, and extra-virgin olive oil. Each ingredient in this dish is beneficial for heart health. Notably, a diet that includes olive oil can reduce the risk of cardiovascular mortality by 48%.
For those who dislike garlic, Dr. Chauncey Crandall, MD, a cardiologist in West Palm Beach, Florida, recommends another vegetable: beets. “Beets are high in nitric oxide and nitrates, which improve cardiovascular health by reducing arterial stiffness and lowering blood pressure,” he says. “Beetroot juice supplementation may lower blood pressure and increase blood flow.”
It’s worth emphasizing that all vegetables are good for heart health. The key is incorporating the ones you enjoy into your meals regularly. Remember, our habits determine our health. Making vegetables a staple in your diet could add years to your life.
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