What foods should you eat for dinner?: here’s what the cardiologist answers

For many people, dinner becomes the most problematic meal of the day, both due to lack of time and energy, and due to poor eating habits. According to the doctor Alan Rozanskicardiologist and professor at the Icahn School of Medicine at Mount Sinai, healthy eating depends not only on what we eat, but also on what time we eat it, as ILate and unbalanced dinners may increase the risk of heart problems.

What foods should you avoid?

One of Dr. Rozansky’s first recommendations is to avoid processed foods

for dinner, especially ultra-processed meats such as sausages, salami or industrial sausages. These foods, often found on many tables, contain high amounts of sodium, preservatives such as nitrates and nitrites, and other additives that extend their shelf life and improve their taste. However, these same properties make them unhealthy, as they are associated with an increased risk of cardiovascular disease and some types of cancer, especially colorectal cancer. According to the expert, these types of processed foods can cause health problems such as hypertension, high cholesterol, obesity and insulin resistance, which are risk factors for cardiovascular disease.

On the other hand, nutrition experts agree that A common mistake during lunch is choosing foods rich in refined carbohydrates. and sugar. While these foods may seem like a quick and easy solution, they raise blood glucose levels and can cause insulin spikes that make it difficult to sleep at night. Rozanski emphasizes that eating refined carbohydrates at dinner, such as white bread, sweets or cookies, can disrupt sleep cycles and increase the risk of chronic inflammation and blood vessel damage.

The healthiest dinner

To make dinner healthier, it is useful to follow a few simple recommendations. One recommendation is to enable good portion of vegetables. Vegetables, rich in fiber and nutrients, help improve digestion and keep you feeling full without overwhelming your stomach. To this plant base, it is advisable to add a lean source of protein, such as eggs, fish or legumes, which provide quality energy without resorting to processed meats or meats rich in saturated fat.

If you want to include some carbohydrates, it is better give preference to whole grain productslike a small piece of whole grain bread that doesn’t cause a sudden rise in blood sugar. Additionally, including healthy fats such as olive oil, avocado or nuts in your dinner can help you feel full and improve your cardiovascular health.