The expert revealed he is mainly inspired by the Mediterranean diet to help keep cholesterol levels and blood pressure down.
A leading cardiologist has revealed exactly what he eats in a day to keep his heart healthy. According to the expert, these foods could help keep your cholesterol low, reduce inflammation, and bring down blood pressure.
Heart health is a major issue in the UK, with cardiovascular disease accounting for more than a quarter of all deaths. While genetics can play a role in how likely you are to experience heart disease, your lifestyle is also a major factor.
This includes your diet. With this in mind, Doctor Roy Jogiya, chief medical adviser at Heart Research UK and consultant cardiologist at Kingston and St Thomas Hospital NHS Foundation Trust, shared what he eats regularly in order to stay healthy.
Speaking about his typical daily routine, he said: “I enjoy starting my morning with a bowl of nutty muesli topped with fresh fruit. Lunch is typically a mix of lean protein like grilled chicken or fish with wholegrains, such as quinoa or brown rice with colourful vegetables.
“I keep snacks light such as a handful of nuts or fruit. Dinner often focuses on heart-friendly options, like baked salmon or lentils with greens.”
His choices are inspired by the Mediterranean diet, which is thought to be one of the best types of diet you can have for your heart. Dr Jogiya continued: “This diet emphasises whole foods, healthy fats like olive oil and nuts, and a variety of fruits and vegetables.
“The Mediterranean diet is rich in monounsaturated fats and omega-3 fatty acids, which may help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. It also contains antioxidants and polyphenols from plant-based foods, which are thought to reduce inflammation and oxidative stress, two key contributors to cardiovascular disease.
“Furthermore, the diet is high in fibre content supporting better blood sugar control and lowering blood pressure, both of which are crucial for maintaining a healthy heart.”
Experts at Harvard Health detail the Mediterranean diet as including:
- An abundance of plant foods, including fruits, vegetables, whole grains, nuts and legumes, which are minimally processed, seasonally fresh, and grown locally
- Olive oil as the principal source of fat
- Cheese and yogurt, consumed daily in low to moderate amounts
- Fish and poultry, consumed in low to moderate amounts a few times a week
- Red meat, consumed infrequently and in small amounts
- Fresh fruit for dessert, with sweets containing added sugars or honey eaten only a few times each week
- Wine consumed in low to moderate amounts, usually with meals.
If you are concerned about your heart health and are considering changing up your diet as a result, Dr Jogiya advised talking to a medical professional first. He said: “I’d always recommend speaking to a healthcare professional when seeking advice about your diet, but it is always beneficial to follow a healthy diet with lots of exercise for a balanced approach.”
Dr Jogiya added that he has adapted his diet as he reached his 40s. “Over time I’ve moved toward a more balanced diet as I became more aware of the importance of heart health – both personally and professionally,” he said. “I’ve learned to prioritise planning meals and focus on nutrient-dense, unprocessed foods, which has had a positive impact on my energy levels and overall health.”
