Top 5 heart-healthy foods recommended by longevity doctor
Dr. Vass advises daily consumption of olive oil
Diet is crucial in maintaining heart health. The nutritional attributes of your everyday meals can either benefit or harm your heart significantly.
As prevention is essential, staying informed about heart-friendly foods is crucial to making beneficial dietary choices.
On the contrary, regular consumption of unhealthy foods like fatty dishes or sweetened beverages accumulates risk factors over time, increasing the chance of heart attacks.
Dr. Vassily Eliopoulos, a longevity expert with a medical degree from Cornell University and Co-Founder and Chief Medical Officer at Longevity Health, also known as Dr. Vass, shared a recent Instagram post on April 12 detailing the foods he consumes and their role in maintaining heart health—from arteries to inflammation levels. “I don't just advocate for this, I live it,” he stated.
Here are the five foods he recommends consuming weekly:
1. Salmon
Dr. Vass recommends this fish, particularly ‘wild-caught salmon,’ which he includes in his diet at least twice weekly. “It provides natural EPA and DHA, which help lower triglycerides, reduce vascular inflammation, and maintain arterial elasticity,” he explains, highlighting how salmon's nutrients contribute to artery health.
2. Extra virgin olive oil
Dr. Vass advises daily consumption of this oil. It can be used in cooking or as a salad dressing.
He emphasises that it offers some of the ‘strongest’ heart benefits, thanks to its presence in Mediterranean diets extensively researched for heart health.
3. Blueberries
Despite their small size, blueberries offer tremendous nutritional advantages, especially for the heart. Dr. Vass stresses their capacity to improve high blood pressure, which alleviates heart stress: “Anthocyanins in blueberries directly reduce blood pressure, decrease LDL oxidation, and enhance endothelial function, or the artery lining."
4. Dark leafy greens
Dr. Vass encourages daily consumption of dark leafy greens, citing their role in ‘natural blood pressure management.’ Given that high blood pressure is closely tied to severe heart issues, regulation is crucial.
What makes these greens so potent? He explains, “Nitrates in spinach and arugula convert to nitric oxide, which relaxes and expands the arteries.”
5. Eggs
Finally, eggs, which often spark debate concerning cholesterol, have been proven safe many times. Dr. Vass highlights choline, which supports brain health. He describes eggs as high-quality proteins that stabilize metabolic health and safeguard arteries.