Eat Heart-Healthy Diet in 2021

Summary

Registered dietitian Julia Zumpano offers three key steps for a heart-healthy diet in 2021: adopting a Mediterranean-style diet rich in fruits, vegetables, grains, fish, and healthy fats; increasing meatless meals and incorporating more plant-based proteins; and boosting fish intake for omega-3 benefits. She emphasizes that a vegetarian or vegan diet isn't necessary for heart health, but moderation and choosing the right types of fats are crucial. Amid COVID-19, she suggests making one significant dietary change, like healthier snacking or portion control, for long-term health benefits.

Takeaways

• 🍽️ Start with a Mediterranean-style diet for optimum heart health, focusing on fruits, vegetables, grains, fish, extra virgin olive oil, nuts, and seeds.
• 🥗 Increase meatless meals in your diet, beginning with one meatless meal per week, to help achieve heart health goals.
• 🥦 Aim to include more fruits and vegetables in your diet, working towards a goal of one fruit and one vegetable with every meal.
• 🐟 Incorporate more fish into your diet, especially oily cold water fish rich in omega-3 fatty acids, for their heart health benefits.
• 🌱 A completely vegetarian or vegan diet is not essential for heart health, but moderation in animal products can be beneficial.
• 🥑 Fats and oils are not to be avoided entirely; instead, choose mono and polyunsaturated fats like extra virgin olive oil, nut oil, and avocados.
• 🌿 During the COVID-19 pandemic, focus on making dietary changes that impact heart health, such as healthier snacking habits.
• 🥜 Replace unhealthy snacks with healthy options like fruits, vegetables, nuts, and seeds to improve overall diet quality.
• ⏰ Consider meal timing and structure, setting specific times for meals and limiting snacking in between to maintain a balanced diet.
• 🥣 Be mindful of portion sizes, especially during times when cooking more or ordering in, and make conscious efforts to reduce intake by 10-25%.

Q & A

Who is Julia Zumpano and what is her professional role?

Julia Zumpano is a registered dietitian working with the Cleveland Clinic, specifically in the field of preventive cardiology.

What is the primary focus of the Mediterranean-style diet mentioned by Julia Zumpano?

The Mediterranean-style diet focuses on optimum heart health and includes an abundance of fruits, vegetables, grains, fish, extra virgin olive oil, nuts, and seeds.

What is the recommended starting point for incorporating a meatless meal into one's diet according to the transcript?

The transcript suggests starting with one meatless meal a week, ideally replacing a meal of red meat with a meatless alternative.

What is the goal regarding the consumption of fruits and vegetables in relation to meals as suggested by Julia Zumpano?

The goal is to eventually have a fruit and a vegetable with every meal, starting by doubling the current amount of fruits and vegetables consumed.

How does the consumption of fish benefit heart health according to the transcript?

Fish, especially oily cold water fish, is a great source of protein and omega-3 fatty acids which help keep arteries smooth, decrease inflammation, and lower blood triglyceride values.

Is a completely vegetarian or vegan diet essential for heart health as per the transcript?

According to the transcript, a completely vegetarian or vegan diet is not essential for heart health. The Mediterranean diet includes some animal products in moderation.

What is the importance of fats and oils in one's diet as discussed in the transcript?

Fats and oils provide essential fatty acids necessary for health, including heart health. It's crucial to choose mono and polyunsaturated fats, mainly plant-based fats, over saturated fats.

What dietary changes have been observed during the COVID-19 pandemic as mentioned in the transcript?

The transcript mentions that dietary changes during COVID-19 have led to weight gain and unhealthy outcomes, such as increased snacking and larger meal portions.

What are some strategies to make healthier snacking choices as suggested in the transcript?

The transcript suggests replacing one unhealthy snack with a healthy one each day, choosing snacks like fruits, vegetables, nuts, and seeds.

How can one address meal timing and portion control issues that have arisen due to the pandemic according to the transcript?

The transcript advises setting specific meal times, limiting snacking in between meals, and being conscious of portion sizes, possibly by using smaller plates or bowls.

What is the overarching advice for making dietary changes in the new year as per Julia Zumpano's suggestions?

The overarching advice is to focus on making small, sustainable changes to one's diet, such as incorporating more fruits, vegetables, and fish, and gradually addressing unhealthy habits formed during the pandemic.

Outlines

00:00

🍽️ Kickstarting a Healthy Diet with Mediterranean Style

Julia Zumpano, a registered dietitian, introduces three basic steps to kickstart a diet for better heart health in the new year. She emphasizes the importance of adopting a Mediterranean-style diet, which is rich in fruits, vegetables, grains, fish, extra virgin olive oil, nuts, and seeds. The first step is to increase meatless meals, suggesting starting with one meatless meal per week, replacing red meat with healthier alternatives like tofu or tempeh. The second step is to include more fruits and vegetables, aiming for one fruit and vegetable with every meal, and gradually increasing their intake. The third step is to eat more fish, particularly oily cold water fish, for their omega-3 fatty acids that contribute to heart health. Zumpano clarifies that a completely vegetarian or vegan diet is not essential for heart health, but moderation in animal products is recommended. She also discusses the importance of choosing healthy fats and oils, such as extra virgin olive oil and nut oils, over saturated fats like palm oil and coconut oil.

05:01

🌱 Adjusting Diet and Lifestyle Amidst COVID-19

The second paragraph addresses dietary changes that have occurred during the COVID-19 pandemic, which have led to weight gain and unhealthy outcomes. Zumpano suggests focusing on making one significant change to improve heart health and overall well-being. She advises on incorporating healthy snacks like fruits, vegetables, nuts, and seeds, and replacing one unhealthy snack with a healthy one daily. She also recommends structuring meal times to limit snacking and suggests reducing portion sizes, possibly by using smaller plates or bowls. Zumpano emphasizes the importance of making small, incremental changes for long-term health benefits and encourages everyone to aim for a healthy and heart-friendly 2021.

Keywords

💡Mediterranean-style diet

The Mediterranean-style diet is a dietary pattern inspired by the eating habits of people in the Mediterranean region. It is characterized by a high intake of fruits and vegetables, grains, fish, extra virgin olive oil, nuts, and seeds. In the video, this diet is recommended for optimum heart health, emphasizing its abundance in beneficial nutrients and its potential to reduce the risk of heart disease. The script suggests starting with one meatless meal a week as a step towards adopting this diet.

💡Heart health

Heart health refers to the overall condition of the heart and the circulatory system, focusing on preventing diseases such as heart attacks and strokes. In the context of the video, heart health is the primary goal of the dietary changes suggested. The Mediterranean diet, with its emphasis on fish, nuts, and seeds, is highlighted as a way to improve heart health by providing essential nutrients like omega-3 fatty acids.

💡Meatless meals

Meatless meals are meals that do not include meat from animals. The video encourages viewers to incorporate more meatless meals into their diet as a way to kick start a healthier lifestyle. Meatless meals can include plant-based proteins like beans, legumes, nuts, seeds, tofu, and tempeh. The script suggests starting with one meatless meal per week to gradually shift towards a diet that is more focused on plant-based proteins.

💡Fruits and vegetables

Fruits and vegetables are essential components of a healthy diet, providing a wide range of vitamins, minerals, and dietary fiber. The video emphasizes the importance of including more fruits and vegetables in the diet, with a goal of having a fruit and a vegetable with every meal. This recommendation is part of a broader strategy to improve overall health and heart health by increasing the intake of nutrients that are beneficial for cardiovascular health.

💡Omega-3 fatty acids

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for human health but cannot be produced by the body, so they must be obtained through diet. They are particularly beneficial for heart health, as they help to reduce inflammation and lower blood triglyceride levels. The video mentions that oily, cold water fish are a great source of omega-3 fatty acids, making them an important component of a heart-healthy diet.

💡Vegetarian diet

A vegetarian diet is a dietary lifestyle that excludes meat, poultry, and fish. While the video does not advocate for a completely vegetarian diet for heart health, it acknowledges that many people choose this lifestyle for various reasons. The Mediterranean diet, which includes some animal products in moderation, is presented as a balanced alternative that can still support heart health.

💡Fats and oils

Fats and oils are dietary sources of essential fatty acids, which are necessary for health. The video clarifies that not all fats and oils are harmful and emphasizes the importance of choosing healthy fats, such as mono and polyunsaturated fats found in plant-based oils like extra virgin olive oil, nut oils, and avocados. These fats are beneficial for heart health and should not be completely avoided.

💡COVID-19 dietary changes

The COVID-19 pandemic has led to significant changes in dietary habits, often resulting in unhealthy outcomes such as weight gain. The video addresses these changes and suggests strategies to mitigate their effects on heart health. Recommendations include focusing on healthy snacking, structuring meal times, and being mindful of portion sizes to counteract the impact of the pandemic on eating habits.

💡Healthy snacks

Healthy snacks are small portions of food that are nutritious and can be eaten between meals. The video recommends incorporating healthy snacks into the diet, such as fruits, vegetables, nuts, and seeds. These snacks can help to curb hunger and provide essential nutrients without contributing to weight gain, making them an important part of a balanced diet.

💡Portion control

Portion control refers to the practice of managing the amount of food one eats, which can be crucial for maintaining a healthy weight and preventing overeating. The video suggests that during the pandemic, people might be eating larger portions due to changes in cooking and eating habits. It recommends being mindful of portion sizes and using smaller plates or bowls to help control the amount of food consumed.

💡Small changes

Small changes in dietary habits can lead to significant improvements in health over time. The video emphasizes the importance of making incremental changes to one's diet, such as starting with one meatless meal per week or gradually increasing the intake of fruits and vegetables. These small changes can accumulate to have a substantial impact on overall health and heart health.

Highlights

Julia Zumpano, a registered dietitian, provides three basic steps for a heart-healthy diet in the new year.

Focus on a Mediterranean-style diet rich in fruits, vegetables, grains, fish, olive oil, nuts, and seeds for optimum heart health.

Increase meatless meals to get closer to heart health, starting with one meatless meal a week.

Incorporate more beans, legumes, nuts, seeds, and meatless products like tofu and tempeh into your diet.

Aim for a fruit and a vegetable with every meal, starting by doubling your current intake.

Formulate meals around fruits and vegetables instead of meat and starch.

Eat more fish for its protein content and omega-3 fatty acids beneficial for heart health.

Oily, cold water fish are particularly high in omega-3 fatty acids.

A vegetarian or vegan diet is not essential for heart health; moderation in animal products is key.

Meeting with a dietitian can ensure you meet essential nutrient needs if choosing a vegan or vegetarian lifestyle.

Fats and oils should not be completely avoided; choose mono and polyunsaturated fats for heart health.

Avoid saturated fats like palm oil and coconut oil, and opt for liquid plant fats like olive oil and avocados.

Dietary changes during COVID-19 have led to weight gain and unhealthy outcomes; focus on making one impactful change.

Replace one unhealthy snack with a healthy option like fruits, vegetables, nuts, or seeds each day.

Structure meal times and limit snacking in between meals to improve eating habits.

Consciously reduce portion sizes by 10-25% to manage intake, using smaller plates or bowls.

Small, consistent changes in diet can lead to the best long-term outcomes for heart health.

Transcripts

hello my name is julia zumpano i'm a

registered dietitian with the cleveland

clinic

specifically working in preventive

cardiology

a question that i get all the time is

how can i kick start my diet

now being the new new year of 2021.

i want to start with three basic steps

so we focus on a mediterranean-style

diet of eating for optimum heart health

the mediterranean diet is

abundant in fruits and vegetables grains

fish

extra virgin olive oil

nuts and seeds

so starting off with eating more

meatless meals will definitely get you

closer to heart health

incorporating

beans

legumes

any kind of nuts and seeds

and

meatless products like tofu tempeh if

you want to get adventurous into your

diet a little more regularly

i generally say start with one meatless

meal a week

replacing a meal of meat ideally red

meat with a meatless meal my second goal

or second way to kick start your new

year of 2021 would be to include more

fruits and vegetables in your diet

eventually we want to get to a goal of a

fruit and a vegetable with every meal

that may seem unattainable so we just

start with what we're what we're doing

now and maybe double the amount of

fruits and vegetables you're having so

if you're having fruits and vegetables

only two to three times a week

shoot for one fruit or vegetable every

day

so just try to work on

formulating meals around fruits and

vegetables as opposed to formulating

around meat and starch

and my third goal would be

to eat more fish so fish is a great

source of protein and has

abundant amount of omega-3 fatty acids

if you're choosing oily

cold water fish

omega-3 fatty acids

help in regards to heart health

they keep your arteries more smooth help

decrease inflammation decrease blood

triglyceride values which are fats found

in our blood

so the euler fish have the omega-3

but the non-oily white fish or shellfish

are much lower if don't have it may not

have any omega-3 at all but are still

excellent protein choices especially

when compared to red meat

so overall increasing your fish intake

will get you closer to a better heart

and better health in the new year

commonly i get asked if

a vegetarian completely vegetarian diet

is

is essential for heart health and i

would say the answer is no you do not

need to be completely vegan or

vegetarian which is when you avoid

animal products completely

i think a safe there is a safe

amount of some animal product you can

have in your diet the mediterranean diet

does include some of those animal

products it's just in moderation

if you choose to be vegan or vegetarian

for other reasons other than heart

health there's certainly many ways you

can do that and be as healthy as you

possibly can

meeting with a dietitian can help you

make sure you meet all your essential

essential nutrient needs

if you choose to be vegan or vegetarian

but it's not essential for heart health

another common question i get asked is

about fats and oils should be they

should they be completely avoided

oils and fats provide you essential

fatty acids which are essential for our

health even our heart health it's the

type of oil and fat you're using that's

really important so choosing mono and

poly unsaturated fats which are mainly

plant-based fats not all plants fats are

good so we want to avoid plant fats that

are more saturated at room temperature

like a palm oil coconut oil

we want to choose more liquid plant fats

such as extra virgin olive oil

nut oil seed oils

nuts olives avocados those provide

essential

fats essential fatty acids and are not

detrimental to our heart health during

this

time of covid we've definitely seen some

dietary changes occur across the board

which have led to maybe some weight gain

and

unhealthy health outcomes

so we want to focus on

making one big change that will impact

your heart health and overall health

that

that you've been noticing covet has

brought about so such as snacking if

you're noticing that you're stacking

more maybe make a goal of trying to

include more healthy snacks into your

diet so healthy snacks would include

things like fruits and vegetables nuts

and seeds and grains

so starting with replacing one outfit

unhealthy snack with a healthy snack a

day if it's meal timing that has been

thrown off to the due to the pandemic

trying to look at better structure of

your meals so maybe setting times for

your meals and trying to limit snacking

in between or even set times aside for

snacks

and third might be portions so you might

be eating larger portions than you

normally are because you're cooking more

or ordering in more

whatever the case might be

take a look at how much you are eating

and make a conscious effort to make a

slight reduction usually by

10 to 25 of your normal intake so

looking at just using a smaller plate a

smaller bowl if you're not eating plates

or bowls or maybe eating just right out

of a container of the the meal that you

may have had delivered trying to put it

in a smaller plate or bowl to be able to

have a better understanding of how much

you're actually eating i wish everybody

a healthy and happy

and heart-friendly 2021

please keep in mind that any change can

make a big impact to focus on small

changes and add as you go and those will

make the best long-term outcomes