A cardiothoracic surgeon for over 25 years, Dr. Jeremy London knows cardiovascular diseases very closely. But about four years ago, the American doctor suffered a heart attack himself. Since then, he has thought more about how to nourish himself and preserve his heart.
An 80/20 rule for structuring your races
On social networks, he regularly shares his eating habits and defends a simple approach: favor minimally processed foods and limit industrial products.
When shopping, he applies a surprising rule: “I spend 80% of my time on the outskirts and 20% or less in the central aisles.” The central shelves are much more often devoted to industrial products.
The idea? Favor fruits, vegetables, fresh produce, fish and even dairy products, and limit ultra-processed foods.
Vegetables and fruits for every race
In his basket, Jeremy London starts with the vegetables: broccoli, peppers, cucumbers, sweet potatoes, spinach and carrots.
As for fruits, he cites in particular cherries, blueberries, bananas, apples, strawberries, blackberries, mangoes and oranges. Every morning, he prepares a smoothie made with cherries, blueberries, almond butter, almond milk and protein powder.
A choice that corresponds to the recommendations of the American Heart Association, which encourages giving an important place to fruits and vegetables in a diet favorable to cardiovascular health.
Choices that Alexandra Mercier, dietitian nutritionist, approved in a previous article, while emphasizing one detail: it is better to consume whole fruits than in the form of juice.
Its other priority: fibers
The surgeon also regularly buys oatmeal, quinoa, lentils and different varieties of beans: black, red, pinto or white. He also adds chia seeds to his smoothies.
Why so much emphasis on fibers? They participate in particular in the regulation of blood sugar and can help improve the lipid profile.
“For cardiovascular health, we must favor a diet rich in fiber, because fiber traps cholesterol and maintains stable blood sugar levels,” confides Alexandra Murcier.
The dietitian also recommends favoring whole grains, “much richer in fiber than refined cereals”, as well as legumes.
Protein, but varying the sources
Jeremy London also wants to maintain sufficient protein intake. His basket therefore contains chicken, turkey, chicken breasts, eggs, Greek yogurt and fish, especially salmon and cod.
He prefers lean meats and poultry to red meat, in order to limit his intake of saturated fats.
On this point, Alexandra Murcier goes further and recommends diversifying protein sources, with more plants.
“Ideally, for cardiovascular health, you should have a diet that contains 50% animal proteins and 50% vegetable proteins”she advises.
As for fish, she particularly recommends oily fish like “mackerel, sardines, and to a lesser extent tuna and salmon“, without forgetting eggs and white meats.
Conversely, “red meat should be limited, as it is too rich in saturated fatty acids“, specifies the dietitian.
Good fats have their place in the basket
Protecting your heart does not mean eliminating all fat. Jeremy London buys extra virgin olive oil, almonds, walnuts, pistachios, cashews, Brazil nuts and avocado every week.
Alexandra Murcier also advises favoring unsaturated fats, with a small difference depending on use: “We will favor olive oil for cooking and rapeseed or walnut oil for your seasonings in order to optimize the omega-3 intake”.
The dietician also recommends chia and flax seeds, as well as oilseeds. “Almonds and walnuts” are particularly interesting for their contribution in fiber and omega-3.
These products he rarely buys
The American surgeon, on the other hand, strongly limits certain products. In his family basket rarely include:
- Hot dogs;
- Cold meats;
- Classic sodas;
- White bread;
- Pastries;
- Donuts or cakes;
- Alcohol is also rarely present.
This approach is in line with current cardiovascular recommendations, which call for limiting foods rich in added sugars, salt, saturated fats and ultra-processed products. And to know if a product is ultra-processed, there’s nothing like looking at the back of the packaging.
“The front of the packaging is the marketing part”he recalls. He therefore recommends systematically turning the product over to look at the list of ingredients and the nutritional table.
He also applies a deliberately provocative formula:
“The longer the shelf life, the shorter your life.”
The ideal basket according to the two experts
Basically, the advice of Jeremy London and Alexandra Murcier largely coincides. To fill a heart-friendly basket, it is better to prioritize:
- A variety of fruits and vegetables, preferably whole;
- Whole grains like oats or quinoa;
- Legumes: lentils, chickpeas, beans;
- Oily fish, including sardines, mackerel and salmon;
- Eggs and white meats;
- Olive, rapeseed or walnut oil;
- Walnuts, almonds and other oilseeds;
- Chia and flax seeds.
And limit the space given to cold meats, excess red meat, pastries, pastries, sodas and other ultra-processed foods.
The other pro tip: prepare your shopping before
For Jeremy London, the best strategy ultimately begins before even going to the checkout: “arrive with a list and a plan, never go shopping on an empty stomach, favor whole foods and check the contents of your basket before going to the checkout.
A simple daily method, which ultimately meets the main principles of a Mediterranean-style diet.