Cardiologist Dr Darius Farzad said diet is a “huge piece of the puzzle” when it comes to cardiovascular health – and advised people to reduce their intake of certain foods

Millions of people are currently living with a heart or circulatory disease, and there are approximately tens of thousands of hospital admissions each year due to heart attacks. Heart health is a significant concern, but thankfully, simple lifestyle changes can help reduce your risk of disease.

Dr Darius Farzad, a cardiologist at Jefferson Health, highlighted diet as a “huge piece of the puzzle” for cardiovascular health. He said: “From a dietary perspective we’ve adopted talking to patients about the Mediterranean lifestyle. So really avoiding things like fried foods, a lot of sweets, soda, processed foods, a ton of empty carbohydrates, things like pasta, rice. He suggested incorporating more foods like fruits and vegetables, nuts, olive oil and lean meats into your diet, and using less butter and red meat.

Dr Farzad added that exercise is also a key component of a heart-healthy lifestyle.

He recommended adding more fruits and vegetables, nuts, olive oil, and lean meats to your diet, and reducing butter and red meat intake. Dr Farzad also emphasized that exercise is a crucial part of a heart-healthy lifestyle, advising: “I tell people to get at least five days a week where you’re getting 30 to 60 minutes of exercise where you’re getting your heart rate up.”

British Heart Foundation senior dietitian Tracy Parker said: “Whether you are at risk or not, a healthy lifestyle which includes a balanced diet like the Mediterranean-style diet can help you to lower your risk of developing heart and circulatory diseases.”

She noted that the risk factors associated with cardiovascular disease – such as type 2 diabetes, obesity, high blood pressure, and high cholesterol – are also reduced with a Mediterranean diet, reports Surrey Live.

Parker went on to say: “It’s easy to do – make sure you are eating plenty of fruit and vegetables, beans, lentils, wholegrains, fish, nuts and seeds, along with some low-fat dairy and fat from unsaturated sources like olive oil. It’s also important to eat less processed meat, salt and sweet treats.”

Heart UK, the cholesterol charity, pointed out that although the Mediterranean diet isn’t low-fat, much of the fat comes from non-saturated types. The diet is praised for being rich in omega-3 fatty acids, potassium, fibre, and antioxidants.

The charity recommends consuming fewer products like lard, white bread, cornflakes, sweet biscuits and cakes, chocolate, crisps, pastry, sausages, high-fat cheese and milk, and fast food. Instead, the focus should be on wholegrains, olive oil, porridge, unsalted nuts, lentils and beans, lean meats, and reduced-fat dairy options.

Dr Farzad also shed light on the harmful effects of smoking on heart health. He emphasized that quitting smoking is the “most important, biggest thing” one can do for their health.

The chemicals in cigarettes cause the walls of your arteries to become sticky, as explained by BHF. This results in fatty material adhering to the walls and blocking your arteries.

This can lead to a heart attack or stroke. Additionally, smoking can increase your risk of blood clots, elevate your heart rate and blood pressure, and decrease the amount of oxygen delivered to the rest of your body.