Cardiologists reveal simple tips to keep your heart healthy

Health experts say that maintaining a healthy heart requires paying close attention to everyday eating habits as many foods that appear healthy can negatively affect heart health over time.

According to cardiologists, choosing the right foods plays a crucial role in preventing heart disease, heart attacks and strokes.

Protein drinks

In recent years, protein-rich products such as protein shakes, smoothies, yogurt and snack bars have become increasingly popular. However, doctors warn that many ready-made protein drinks available on the market are highly processed.

They explain that many protein shakes contain more than 20 grams of added sugar per serving which can be as much as a soft drink. Even low-sugar products often contain artificial sweeteners which may disrupt beneficial gut bacteria and increase cravings for sweet foods.

Experts recommend obtaining protein from natural sources such as beans, lentils and chickpeas instead of packaged protein drinks. These foods provide not only protein but also fiber, antioxidants and other essential nutrients that help prevent plaque buildup in the arteries and support heart health.

Granola

Granola is generally considered a healthy breakfast or snack especially products marketed as high in protein. However, experts say that many commercially available granola products contain large amounts of added sugar and unhealthy fats.

In addition, extensive processing reduces the fiber content naturally found in ingredients such as oats and millet. Doctors explain that fiber plays an important role in lowering cholesterol, maintaining healthy blood pressure and reducing inflammation so products with little fiber lose much of their nutritional value.

They advise consumers to read ingredient labels carefully before buying and choose foods that are minimally processed. Homemade granola prepared with less sugar and oil is a much healthier option.

Coconut oil

Although coconut oil is often promoted as a natural, plant-based healthy fat, experts say it is not always the best choice for heart health. Doctors note that many patients have elevated LDL (“bad”) cholesterol which can accumulate in the arteries, narrow them and increase the risk of heart disease.

They also point out that coconut oil is commonly used in energy bars, baked goods, popcorn, chips and other packaged snacks leading people to consume excessive saturated fat without realizing it.

Small changes, big benefits

Experts emphasize that good heart health is achieved through consistent daily habits not short-term efforts. They recommend:

• Engaging in regular physical activity.
• Reading nutrition labels before purchasing food.
• Choosing minimally processed, natural foods.
• Limiting added sugar and saturated fat.

Health experts also advise drinking enough water throughout the day as proper hydration can help reduce salt cravings and improve overall health. According to specialists, following a balanced diet rich in fruits, vegetables, legumes, whole grains, nuts and lean protein is one of the most effective ways to keep the heart healthy over the long term.