Cardiologist Dr Francesco Lo Monaco has shared his diet and the foods he would avoid due to their effects on heart health
A prominent cardiologist has revealed his own dietary approach to maintaining a healthy heart. By incorporating more of certain foods whilst steering clear of others, it’s possible to lower your risk of cardiovascular disease.
Doctor Francesco Lo Monaco, a preventative cardiologist and founder of The National Heart Clinic on London’s Harley Street, believes heart disease is largely preventable. He said: “Heart disease is often preventable but too many people only start caring about it when something goes wrong.
“Every week I see patients who are surprised when I tell them the foods they eat daily are damaging their arteries.”
He outlined three categories of foods and drinks that should be avoided.
Processed meats
Dr Lo Monaco warned against eating processed meats as well as excessive amounts of red, fatty meat. Bacon, sausages and deli meats are full of salt, which raises blood pressure, and saturated fats, which raise levels of low-density lipoprotein, or “bad” cholesterol.
Both of these are linked to a higher risk of coronary heart disease. Meanwhile, excessive amounts of red meat in the diet, particularly fatty cuts, can also raise the risk of coronary heart disease.
Dr Lo Monaco said: “I tell patients that red meat should be occasional, not daily, and that the quality of the meat matters. Go for a lean cut and really try to limit any processed meat in your diet, as there’s strong evidence they do harm, and replace the protein with eggs, fish and nuts.”
Ready-made meals and processed snacks
Convenience foods can be loaded with sodium, saturated fats and processed meats – which are all bad for heart health. Dr Lo Monaco said: “Preparing healthy meals does take time and for people with busy lives this can be hard. That’s a fact, not an excuse.
“Despite this, I think most people can make meaningful dietary improvements that dramatically reduce cardiovascular risk by aiming to eat well most of the time. Look at the list of ingredients on any ready-made meals or snacks and if it’s long and there’s things on there you can’t pronounce, put it back.”
Sugary drinks
Too much sugar increases the risk of cardiovascular disease and Dr Lo Monaco says the sugar content in drinks can be easy to forget. He said: “We often look at calories in the foods we eat but forget about liquid calories. Sugar-sweetened beverages should be cut out entirely.”
What to eat instead
Dr Lo Monaco explained: “The Mediterranean diet is the one I was raised on in Sicily and this is what I always recommend to patients. It prioritises whole foods and healthy fats and doesn’t mean restriction, so it’s easy to stick to.
“Use vegetables such as tomatoes, leafy greens, onions and carrots as the foundation for all meals. The goal is to have multiple servings a day and with variety. Enjoy fresh fruits such as berries, citrus and stone fruits every day.
“Lentils, chickpeas and white beans are a great source of fibre and protein. Healthy fats are key, with extra virgin olive oil being the primary fat source in Mediterranean diets.
“A handful of nuts or seeds such as almonds or sunflower seeds should be consumed daily, despite the calorie content. Avocados and olives are also good for additional healthy fats.
“Great protein sources include omega 3-rich fish especially salmon and sardines, and poultry over red meat. Eggs are great too, and not the cholesterol villain we once thought.
“To enhance flavour in your foods, use herbs and spices such as garlic, basil and oregano over salt, as they also provide antioxidant effects.
“The important thing to remember is you don’t have to change everything overnight. Start small and make gradual changes for a long-term approach to prioritising your heart health.”
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