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

A leading expert and surgeon has shared five of the best meals you can consume to improve your heart health.

Diet can be a key factor in how healthy a person is and can even raise or lower our risks for certain health issues.

Cardiovascular health can be hugely affected by what we eat, with many people told to avoid certain foods in order to improve the health of their heart.

A heart surgeon spoke to Express.co.uk about the foods people should be eating in order to keep their heart and circulatory system as healthy as possible - and the foods they should avoid.

Read More

Related Articles

Read More

Related Articles

Professor Shyam Kolvekar - a cardiothoracic surgery consultant - has shared the perfect daily menu people should follow if they have concerns about their heart.

He said: "A heart-healthy lunch should include a balance of nutrient-dense foods that support cardiovascular health. Here are some components to consider when planning a heart-healthy lunch."

The expert firstly recommended that you should consider these eight factors being included in your daily meals during the week:

• Lean proteins
• Whole grains
• Vegetables
• Healthy fats
• Fruits
• Low-fat dairy or dairy alternatives
• Limiting sodium
• Limiting processed foods

Lean proteins

Lean protein sources are plentiful, with examples including:

• Fish (especially fatty fish like salmon)
• Skinless poultry
• Beans
• Lentils
• Tofu
• Legumes

Professor Kolvekar said: "These options are lower in saturated fat, which is beneficial for heart health."

Whole grains

Sources of whole grains include the likes of whole wheat bread, brown rice, quinoa or whole wheat pasta.

The expert added: "Whole grains provide fibre, which can help lower cholesterol levels and support heart health."

Vegetables

While it may seem obvious, vegetables should be a source that takes up half of your plate, according to the surgeon.

He said: "Incorporate a variety of colourful vegetables into your lunch. Vegetables are rich in vitamins, minerals, antioxidants and fibre."

Healthy fats

Professor Kolvekar noted that healthy fats in moderation can be a beneficial thing for your cardiovascular system.

He said: "Include sources of healthy fats in moderation, such as avocado, nuts and olive oil. These fats can contribute to heart health when consumed in appropriate amounts."

Fruits

Fruits can be a great addition or side to any meal and have been proven to provide plenty of beneficial things, such as vitamins and minerals.

Professor Kolvekar explained: "They provide natural sweetness, vitamins, minerals and additional fibre."

Low-fat dairy or dairy alternatives

The expert recommended adding a low-fat or fat-free dairy product to your meals like yoghurt or milk - as they will provide a great source of protein and calcium.

He added: "If you prefer plant-based milk options, choose fortified plant-based milk alternatives like almond milk or soy milk."

Limit your sodium intake

Professor Kolvekar said: "Be mindful of sodium intake by choosing low-sodium options and using herbs and spaces for flavour instead of excessive salt.

"High sodium intake can contribute to high blood pressure, a risk factor for heart disease."

Limit processed foods in your diet

Professor Kolvekar also noted that processed foods can contain plenty of unhealthy fats and high levels of sodium, which is bad for your heart.

He said: "Reduce the consumption of highly processed foods, as they often contain added sugars, unhealthy fats, and high levels of sodium.

"Choose whole, unprocessed foods whenever possible."

Professor Kolvekar's top five heart-healthy meals

The expert shared his top five lunches that incorporate all of the above eight factors. They are listed below:

• Grilled chicken salad - Grilled chicken breast with a variety of colourful vegetables, mixed greens, and a vinaigrette dressing
• Quinoa bowl - Quinoa with roasted vegetables, chickpeas and a drizzle of olive oil
• Salmon wrap - Whole wheat wrap with grilled salmon, leafy greens, tomatoes and a light yoghurt-based dressing
• Vegetarian stir-fry - Stir-fried tofu or tempeh with a mix of colourful vegetables and brown rice
• Mediterranean chickpea salad - Chickpeas, cherry tomatoes, cucumber, red onion, olives and feta cheese tossed in olive oil and lemon dressing

Professor Kolvekar added: "Remember to tailor your lunch choices to your personal preferences and dietary needs."

Join the Daily Record's WhatsApp community hereand get the latest news sent straight to your messages.