When it comes to protecting your heart, few things matter more than the food you put on your plate. Dr. Fazal Panezai, a highly respected cardiologist with years of experience treating cardiovascular disease, believes that prevention is often the best form of treatment. His approach to heart health combines the latest medical insights with simple, practical dietary changes that anyone can follow. In his Healthy Heart Guide, Dr. Panezai emphasizes that eating well isn’t about strict diets or deprivation—it’s about making smarter choices that support long-term cardiovascular health.
The Foundation of Heart-Healthy Eating
According to Dr. Panezai, the foundation of a heart-healthy diet is whole, minimally processed foods. He encourages his patients to prioritize fruits, vegetables, whole grains, lean proteins, and healthy fats. “Your heart loves color on your plate,” Dr. Panezai says. “Brightly colored fruits and vegetables are loaded with antioxidants that help reduce inflammation and prevent arterial damage.”
Fiber-rich foods are also essential. Soluble fiber found in oats, legumes, and apples helps lower LDL (bad) cholesterol levels, while insoluble fiber supports digestion and overall gut health. Dr. Panezai advises incorporating a mix of both types of fiber daily.
Smart Fats Over No Fats
One of the biggest misconceptions about heart-healthy eating is the fear of fat. Dr. Fazal Panezai clarifies that not all fats are created equal. While trans fats and excess saturated fats should be avoided, healthy fats—like those found in avocados, olive oil, nuts, and fatty fish—can actually help protect the heart.
“Omega-3 fatty acids, in particular, have been shown to reduce the risk of arrhythmias, lower blood pressure, and decrease triglyceride levels,” Dr. Panezai explains. He recommends including fatty fish such as salmon or mackerel at least twice a week.
Reduce Sodium, Not Flavor
Salt is another major concern for heart health. Excess sodium can increase blood pressure, a leading risk factor for heart disease. However, Dr. Panezai points out that reducing salt doesn’t mean your meals have to be bland. “Herbs, spices, citrus, and garlic are fantastic ways to add flavor without adding sodium,” he says.
He also recommends checking food labels, especially on packaged items, where sodium can hide under names like “sodium bicarbonate” or “monosodium glutamate.”
Balance, Not Perfection
Dr. Panezai emphasizes that heart-healthy eating should be sustainable. “It’s not about eating perfectly every day—it’s about consistency over time,” he advises. Small changes, such as switching from white rice to quinoa or replacing soda with water infused with lemon or berries, can have a big impact.
He also encourages mindful eating: “Eat slowly, enjoy your food, and listen to your body’s hunger and fullness cues. That connection can help prevent overeating and support better digestion.”
A Heart-Focused Lifestyle
Beyond food, Dr. Fazal Panezai underscores the importance of lifestyle factors like regular exercise, stress management, and adequate sleep. “What you eat plays a major role, but it’s part of a larger picture,” he notes. “True heart health comes from taking care of your whole self.”
Incorporating Dr. Panezai’s cardiologist-approved eating habits is a powerful step toward a healthier heart and a longer life. With his guide, nourishing your body becomes not only manageable—but deeply rewarding.