The cardiologist forbids his patients not to eat this food at night
Eating a healthy dinner can be a challenge, especially after a long day when fatigue often forces us to choose quick fixes or less desirable foods.
However, the quality of our dinner is critical because affects not only digestion and sleepbut also for cardiovascular health.
Dr. Alan Rozanski, a cardiologist at the Icahn School of Medicine at Mount Sinai, emphasizes the importance of avoiding certain foods at night to prevent heart problems.
What should we avoid at night?
According to Dr. Rozansky, one of the foods we should avoid at any cost at dinner it processed meats such as sausages, salami, hot dogs or sausages.
These foods are full of sodium, nitrates, nitrites and other preservatives, which, if consumed frequently, can increase the risk of heart disease and certain types of cancer, such as colorectal cancer.
Additionally, eating processed meats at night may negatively affect sleepwhich, in turn, increases the risk of cardiovascular problems.
How to Cook a Heart-Healthy Dinner
To maintain heart health, it is important to eat a balanced and varied diet, including dinner.
Experts recommend avoiding high-calorie or heavy foods, such as fried and battered foods, and opting for lighter options that include fresh, nutrient-dense foods. A good healthy dinner structure includes:
- Vegetables: that they take up half the plate.
- Healthy Carbohydrates: For example, brown rice, quinoa or whole wheat pasta, which takes up a quarter of the plate.
- Lean or plant proteins: such as chicken, fish, tofu or legumes in the remaining quarter.
This type of distribution provides an adequate balance of nutrients, which helps keep cholesterol levels under control without compromising the taste or variety of foods.
What else needs to be added to the dish?
A healthy dinner should include protein sources which do not contain saturated fats or preservatives. Among the best options we find lean meat such as chicken or turkeyfish rich in omega-3 fatty acids, which protect the heart, as well as plant proteins such as tofu, tempeh and legumes. You can also resort to eggs and dairy products low Fat.
On the other side, whole carbohydrates such as brown rice, quinoa, oats or barley are excellent sources of fiber and essential nutrients that help keep blood sugar levels stable and aid digestion at night.
Healthy oils and natural spices
Instead of resorting to processed sauces or fried foods, it is recommended to use healthy vegetable oils for example, extra virgin olive oil, which is rich in heart-healthy monounsaturated fats.
Season your dishes the same way. fresh herbs or spices such as thyme, rosemary, garlic or turmeric can enhance the flavor of foods without adding sodium or saturated fat.
More Tips for a Heart-Healthy Diet
In addition to following the rules of a balanced dinner, there are some Key recommendations that can make a difference about heart health:
- Portion control: It is important not to exceed the quantity. Sometimes dinner is lighter than other meals of the day, but that doesn’t mean it has to be nutrient-poor. Excessive consumption of even healthy foods can be counterproductive.
- Fruits and vegetables: It is extremely important to include more fruits and vegetables in your daily diet. They can be fresh, frozen, or even canned as long as they don’t contain sugar or sodium.
- Avoid unhealthy fats: Trans fats should be completely eliminated, and saturated fat should not exceed 6% of total daily calories. Choosing healthier sources of fat, such as avocados, nuts or fatty fish, can significantly reduce your risk of heart disease.
- Limit sodium: Salt and sodium-rich foods should be consumed in moderation. Ultra-processed foods are especially high in sodium, which can increase blood pressure and harm long-term cardiovascular health.
- Random whims: Although most meals should be healthy, it’s okay to enjoy a treat every now and then. It is important that this phenomenon is sporadic and that you do not overindulge in foods rich in saturated fats or sugars.
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