I’m an Australian cardiologist and this is the diet I follow for a healthy heart – with wine and lots of fish
Cardiologist Dr. Jason Kovacik breaks down his day on a plate. He eats fish five times a week and drinks wine.
A leading cardiologist shares his diet and exercise regimen for a healthy heart.
Dr Jason Kovacic says he eats a ‘balanced Mediterranean diet’, drinks a glass of red wine four or five days a week and seasons his dinner with special potassium-rich ‘heart salts’.
Sydney’s doctor told Good Food she eats red meat once or twice a month and fish five times a week.
Dr. Jason stays active by getting in a 50-minute workout in the morning before work and recommends a standing desk for office workers.
‘In terms of diet, I try to eat a balanced Mediterranean diet. I eat red meat once every two or three weeks and fish about five days per week,’ he wrote.
Cardiologist Dr. Jason Kovacik (pictured) reveals his diet and exercise secrets for a healthy heart, as well as how often he drinks alcohol and eats fish and red meat.
The doctor says he eats red meat once or twice a month and fish five times a week.
For breakfast, Dr Jason will usually have ‘a piece or two’ of fresh fruit as well as a black coffee and a piece of toast.
Tuna or salmon with salad is often on his lunch menu when he finishes work at 7pm or 7:30pm and has a late dinner.
‘Usually I have some olives, some salad, vegetables that the kids don’t eat for their dinner, maybe a piece of bread,’ Dr Jason explained.
‘I might even have a glass of red wine – about a glass four or five days a week.’
Put on a plate by cardiologist Dr. Jason Kovacik
Breakfast – A piece or two of fresh fruit. Black coffee and a piece of toast.
Lunch – often, I will have a tuna or salmon sandwich with salad.
Dinner – I usually have some olives, some salad, vegetables that the kids don’t eat for dinner, maybe a piece of bread. I might also have a glass of red wine – about a glass four or five days a week.
Source: Good Food
Dr. Jason drinks about a glass of red wine in the evening after dinner four or five times per week
Dr Jason says he recently started seasoning his food with potassium-rich salt, commonly labeled as ‘heart salt’ in supermarkets.
Dr. Jason says he’s started seasoning his food with potassium-rich salt, aka ‘heart salt’ because it can help control blood pressure and reduce heart attacks and strokes.
He explains that potassium-rich salt substitutes some sodium chloride for potassium chloride, and there’s evidence that it can improve your health.
According to cardiologists, there is ‘strong evidence’ to suggest that potassium-rich salt can help control blood pressure and reduce the risk of heart attack and stroke.
In terms of exercise, Dr. Jason sets his alarm for 5 a.m. to get in a 50-minute workout before work.
He ‘mixes things up’ with what he exercises and some days he’ll hop on his exercise bike or lift some weights in his ‘modest home gym’ while other days he’ll go for a jog or swim.
As Dr Jason’s work is ‘mostly sedentary’ he has invested in a standing desk.
Standing for 90 minutes a day instead of sitting has been shown to improve vascular and other health, he said.
On top of standing and his 50-minute morning workout, Dr. Jason tries to get at least 10,000 steps a day.
He adds that even after exercising, it’s important to try not to be inactive during the day.
Cardiologist Dr. Jason Kovacic’s tips for keeping your heart healthy
Limit red meat to once every two or three weeks. Eat fish instead about five days per week. Consume potassium-rich salts or ‘heart salts’ to control blood pressure and reduce the risk of heart attack and stroke. Get a standing desk. . It has been shown that if you spend about 90 minutes standing instead of sitting, a whole range of blood vessels and other parameters improve. Walk 10,000 steps a day on top of regular exercise. If you exercise, don’t be inactive for the rest of the day.
Source: Good Food