The 3 Foods a Cardiologist Eats Every Day to Prevent Heart Attacks

Summary

Dr. Steven Lome recommends building a heart-healthy eating pattern around three plant foods:

• Berries: Blueberries, strawberries, blackberries, and raspberries provide fiber and anthocyanins, which he says help protect LDL cholesterol from oxidation. Fresh and frozen berries are both suitable. He says not to skip them if organic berries are unaffordable, and highlights blackberries for their fiber.
• Dark leafy greens: Spinach, kale, and Swiss chard contain natural nitrates that the body converts into nitric oxide, which supports blood-vessel function. He suggests boiling or steaming greens to make it easier to eat larger amounts, and adding a little balsamic vinegar.
• Beans and lentils: Legumes provide fiber and plant protein, with no dietary cholesterol and very little saturated fat. To reduce gas and bloating, start with a small amount and increase gradually. Lome favors plant-based protein over processed meats and fatty animal proteins.

His broader advice is to plan meals around legumes, greens, and berries while avoiding ultra-processed foods and animal foods.

Presenters and Sources Mentioned

• Dr. Steven Lome — Presenter and cardiologist specializing in lifestyle medicine.
• Dr. Caldwell Esselstyn — Cited for recommending frequent servings of greens for people with severe arterial disease.
• The Exam Room podcast — Cited interview: “Three Foods to Heal Your Heart.”
• Physicians Committee for Responsible Medicine — Organization associated with The Exam Room podcast.