What Heart Surgeons Eat (And Avoid) to Stay Alive Longer

Heart Surgeon Tips

We dove into the routines of top cardiothoracic surgeons and heart health experts to uncover what ends up on their plates—and what never does.

🥗 They Load Up on These “Heart Hero” Foods

Heart surgeons are big on foods that naturally reduce inflammation and support blood vessel health. Expect to see a lot of:

Fatty fish like salmon or sardines – rich in omega-3s that help keep arteries clear.

Olive oil – used daily for cooking or drizzling. It's the Mediterranean secret sauce.

Berries – especially blueberries, packed with antioxidants that protect artery walls.

Leafy greens – not just for salads; surgeons sneak spinach or kale into smoothies too.

Nuts – almonds and walnuts in particular are surgeon favorites for a midday crunch.

🚫 What They Steer Clear Of

This is where things get interesting. Heart surgeons are laser-focused on avoiding a few key things:

Processed meats – bacon, deli meat, and sausages are high in sodium and nitrates.

Refined carbs – white bread and sugar-heavy foods spike blood sugar and trigger inflammation.

Trans fats – often hiding in margarine, packaged snacks, and fast food.

Sugary drinks – including fruit juice. Yes, even “healthy” juices are out.

Red meat – many surgeons limit or avoid it entirely, favoring plant-based protein instead.

One surgeon even said: “If it comes in a box and has more than five ingredients, I don’t eat it.”

☕️ Coffee? Alcohol? The Gray Areas…

Surprisingly, most heart surgeons do drink coffee—but in moderation and usually black, without sugar or creamers. Red wine in small amounts gets a cautious green light due to potential heart benefits, but many choose to skip alcohol altogether to minimize risk.

👀 A Simple Rule Most Follow

Many heart surgeons follow a variation of this rule:

“Eat like your life depends on it—because it does.”

They eat mostly whole foods, shop the perimeter of the grocery store, and prioritize home cooking. It’s not about perfection—just consistent, smart choices.

The Role of Whole Grains in Heart Health

Whole grains are another staple for heart surgeons, providing a wealth of nutrients and fiber that support cardiovascular health. Foods like quinoa, brown rice, and whole wheat bread are favored for their ability to lower cholesterol levels while also controlling blood sugar. These grains digest slowly, preventing spikes in insulin and reducing the risk of inflammation. Additionally, they provide essential vitamins and minerals, such as B vitamins and magnesium, which play a crucial role in energy metabolism and heart function. Incorporating a variety of whole grains into meals not only enhances the flavor and texture of dishes but also offers protective benefits for the heart.

Portion Control: A Key to Heart Health

In addition to what they eat, portion control is an essential practice among heart surgeons. They understand that even healthy foods can contribute to weight gain when consumed in excess. By being mindful of serving sizes, they maintain a healthy body weight, which is crucial for heart health. Many heart surgeons advocate for smaller plates and bowls, as these can visually trick the brain into thinking one is consuming more food. Additionally, they recommend listening to hunger cues and eating slowly, allowing the body to signal when it is full. This approach not only promotes mindful eating but also helps prevent overeating, which can lead to various cardiovascular diseases.

Importance of Hydration for Heart Health

Hydration is often overlooked when discussing heart health, yet it plays a vital role. Heart surgeons emphasize the importance of drinking plenty of water throughout the day to maintain optimal blood flow and circulation. Dehydration can lead to thicker blood, which increases the workload on the heart and raises blood pressure. Surgeons typically recommend drinking water as the primary beverage, while limiting consumption of sugary drinks or excessive caffeine. Herbal teas and infused water with fruits or herbs can be enjoyable alternatives that encourage hydration and enhance overall health, providing the body with essential fluids needed for cardiovascular efficiency.

The Impact of Stress Management on Heart Health

Stress management is a critical component of heart health that many surgeons actively practice. Chronic stress can lead to elevated levels of cortisol, which is associated with increased risk of heart disease. To combat stress, many heart specialists incorporate practices such as mindfulness, meditation, and regular physical activity into their daily routines. Engaging in yoga or tai chi not only promotes relaxation but also improves cardiovascular fitness. Moreover, taking time for hobbies, spending time with loved ones, and ensuring adequate rest all contribute to lower stress levels. By managing stress effectively, heart surgeons can maintain their own health while setting an example for their patients.

The Power of Cooking at Home

Cooking at home is another common habit among heart surgeons; it allows them complete control over ingredients and preparation methods. By preparing meals from scratch, they can avoid the unhealthy additives often found in restaurant or processed foods. Home cooking encourages creativity and experimentation with fresh ingredients, allowing for a greater variety of nutrients in their diet. Many surgeons share recipes that highlight heart-healthy ingredients, such as vegetable stir-fries or grilled fish dishes. Additionally, cooking at home can be a fun, communal activity that encourages family bonding, making it easier to maintain healthy eating habits in a supportive environment.

The Importance of Regular Physical Activity

Regular physical activity is a cornerstone of heart health that many surgeons prioritize in their lifestyles. Engaging in exercise not only helps maintain a healthy weight but also strengthens the heart muscle, improves circulation, and lowers blood pressure. Most heart surgeons recommend a mix of aerobic exercises, like brisk walking or cycling, along with strength training activities to build muscle. They often aim for at least 150 minutes of moderate-intensity exercise weekly, encouraging patients to find enjoyable activities to sustain motivation. Beyond physical benefits, regular exercise also promotes mental well-being, which is essential for managing stress and maintaining an overall healthy lifestyle.