Cleveland Clinic
Eat Heart-Healthy Diet in 2021
To learn more about eating a heart-healthy diet, please visit https://cle.clinic/3tkwV5q
How can you eat more heart healthy this year? Is vegan the way to go? Do you need to cut out oils in your diet? Has COVID has made an impact on how you are eating? Preventive cardiology dietitian Julia Zumpano, RD, provides helpful tips and gets us back on track toward heart healthy 2021.
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hello my name is julia zumpano i'm a registered dietitian with the cleveland clinic specifically working in preventive cardiology a question that i get all the time is how can i kick start my diet now being the new new year of 2021. i want to start with three basic steps so we focus on a mediterranean-style diet of eating for optimum heart health the mediterranean diet is abundant in fruits and vegetables grains fish extra virgin olive oil nuts and seeds so starting off with eating more meatless meals will definitely get you closer to heart health incorporating beans legumes any kind of nuts and seeds and meatless products like tofu tempeh if you want to get adventurous into your diet a little more regularly i generally say start with one meatless meal a week replacing a meal of meat ideally red meat with a meatless meal my second goal or second way to kick start your new year of 2021 would be to include more fruits and vegetables in your diet eventually we want to get to a goal of a fruit and a vegetable with every meal that may seem unattainable so we just start with what we're what we're doing now and maybe double the amount of fruits and vegetables you're having so if you're having fruits and vegetables only two to three times a week shoot for one fruit or vegetable every day so just try to work on formulating meals around fruits and vegetables as opposed to formulating around meat and starch and my third goal would be to eat more fish so fish is a great source of protein and has abundant amount of omega-3 fatty acids if you're choosing oily cold water fish omega-3 fatty acids help in regards to heart health they keep your arteries more smooth help decrease inflammation decrease blood triglyceride values which are fats found in our blood so the euler fish have the omega-3 but the non-oily white fish or shellfish are much lower if don't have it may not have any omega-3 at all but are still excellent protein choices especially when compared to red meat so overall increasing your fish intake will get you closer to a better heart and better health in the new year commonly i get asked if a vegetarian completely vegetarian diet is is essential for heart health and i would say the answer is no you do not need to be completely vegan or vegetarian which is when you avoid animal products completely i think a safe there is a safe amount of some animal product you can have in your diet the mediterranean diet does include some of those animal products it's just in moderation if you choose to be vegan or vegetarian for other reasons other than heart health there's certainly many ways you can do that and be as healthy as you possibly can meeting with a dietitian can help you make sure you meet all your essential essential nutrient needs if you choose to be vegan or vegetarian but it's not essential for heart health another common question i get asked is about fats and oils should be they should they be completely avoided oils and fats provide you essential fatty acids which are essential for our health even our heart health it's the type of oil and fat you're using that's really important so choosing mono and poly unsaturated fats which are mainly plant-based fats not all plants fats are good so we want to avoid plant fats that are more saturated at room temperature like a palm oil coconut oil we want to choose more liquid plant fats such as extra virgin olive oil nut oil seed oils nuts olives avocados those provide essential fats essential fatty acids and are not detrimental to our heart health during this time of covid we've definitely seen some dietary changes occur across the board which have led to maybe some weight gain and unhealthy health outcomes so we want to focus on making one big change that will impact your heart health and overall health that that you've been noticing covet has brought about so such as snacking if you're noticing that you're stacking more maybe make a goal of trying to include more healthy snacks into your diet so healthy snacks would include things like fruits and vegetables nuts and seeds and grains so starting with replacing one outfit unhealthy snack with a healthy snack a day if it's meal timing that has been thrown off to the due to the pandemic trying to look at better structure of your meals so maybe setting times for your meals and trying to limit snacking in between or even set times aside for snacks and third might be portions so you might be eating larger portions than you normally are because you're cooking more or ordering in more whatever the case might be take a look at how much you are eating and make a conscious effort to make a slight reduction usually by 10 to 25 of your normal intake so looking at just using a smaller plate a smaller bowl if you're not eating plates or bowls or maybe eating just right out of a container of the the meal that you may have had delivered trying to put it in a smaller plate or bowl to be able to have a better understanding of how much you're actually eating i wish everybody a healthy and happy and heart-friendly 2021 please keep in mind that any change can make a big impact to focus on small changes and add as you go and those will make the best long-term outcomes
#Eat #HeartHealthy #Diet
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I've got 4 years eating whole foods 💪I'm 58 now give me 25 Jumping Jacks for the healthy like I just gave you.😃
Grass feed meat is a lot better then grain feed red meat
Tofu is soy and soy is not good for humans.
Prevention is better than cure!
Phòng bệnh hơn chữa bệnh!
You guys are so awesome. Thank you for caring for my father. 🙂
Thank you so much this was exactly what I needed, I already have a huge obsession with mediterranean foods
Congratulations on such an informative video, can't wait to see your next video. Thank you
What if I’m vegan or vegetarian?
Please identify any essential carbohydrate. If you can't, then why are you pushing carb-laden fruit? You can get fiber elsewhere without the sugar. Veges are fine as are nuts in moderation. Fats are essential and shouldn't be avoided but refined sugar is the worst choice imaginable if combined with carbs or even eaten alone. See Dr. Robert Lustig's lectures about real culprit in obesity and heart disease – sugar.
Nice to see Dr Esselstyn's work being carried on…
Videos like this are useless without recipes. Talk does not change dietary lifestyles.
Show, don't tell.
Often, the heart patient is the only person in the household. How do you cook for one, efficiently and economically?
Often too, the heart patient cannot handle the physical strain of cooking. What are our options then?
It scares me that theres people only eating a fruit or vegetable once or twice a week. My meals are 90% fruits and veggie and im still very overweight. Its the carbs portions and lack of working out im not claiming to be better than anyone cus clearly im still majorly unhealthy but i couldnt imagine not eating fruits and veggies everyday and drinking my 2+ liters of water. Im going to massively cut carbs next. No more red meat. I only drink water so i should cut my sugars elsewhere like fruit. Im allergic to all nuts and many seeds and many legumes. So i do use alot of black beans but i think i need to upgrade my fish game i only eat fish once a week rn.. should prlly get some supplements like fish oil aswell.
I was diagnosed with CAD in November. I web cold turkey and changed my diet to Mediterranean but completely eliminated red meat. And poultry just about eliminating too. I think I went to extreme. no more candy, chips, cookies . Oatmeal with Blueberries and nuts every morning . Lots of fruits, veggies, beans, and although I hated fish I am eating fish. Salmon, halibut, cod, haddock. Catfish, going’s try trout tonight. Shrimp, scallops, swordfish. Yes usually grill or broil. Only issue i think I have developed some form of acid reflux. That is what doctor thinks. I have lost 22 pounds with this way of eating. Let’s just say what goes in one day really comes out the next morning . I have not really cheated but would love some pizza 🤔
I like her goals which are more realistic instead of trying to do a full 180