John Muir Health logo
  • Patients
    About MyChart
    Locating Patients
    Medicare
    New Patients
    Payment & Insurance
    Physician Open Payments Notice
    Preparing for Surgery
    Pre-Register for a Visit
    Registration & Forms
    Request a Health Record
    Security Center
    Video Visits
    Why Choose Us
  • Services
    Addiction Medicine
    Behavioral Health
    Cancer
    Cardiovascular Services
    Digestive Health
    Emergency Services
    Lab Services
    Medical Imaging
    Neurosciences
    Orthopedics
    Pediatrics
    Physical Rehabilitation
    Pregnancy & New Parent
    Primary Care
    Urgent Care
    ALL SERVICES
  • Education
    Classes, Screenings & Support Groups
    Clinical Trials
    Conditions & Treatments
    Health & Wellness
  • Health Professionals
    Careers
    Clinical Research
    Family Medicine Residency Program
    John Muir Medical Group
    Medical Staff
    Nursing
    Pharmacy Residency Program
    Resources
    Training & Education
    Video & Publication Center
  • About Us
    Annual Reports
    Awards & Recognition
    Board of Directors
    Community Commitment
    Employers, Brokers, & Health Plans
    Executive Team
    Make a Gift
    Mission & Vision
    Partnerships
    Media Center
MyChart Login
  • Find a location
  • Find a doctor
  • Pay a bill
  • Find a job
✕

Latest information on COVID-19 >

Eat Like a Cardiologist

Tips for healthful eating from a John Muir Health doctor

  1. Home
  2. Health Education
  3. Health & Wellness
  4. Nutrition & Diet
  5. Eat Like a Cardiologist
Nutrition & Diet
  • Chocolate as Health Food
  • Clean Routine for Fruits and Veggies
  • Curb Emotional Eating
  • Dynamic D
  • Eat Like a Cardiologist
  • Gluten-Free Diets
  • Pack This, Not That
  • Reading Food Labels
  • Shake the Salt Habit
  • The Skinny on Fat – Healthy vs. Unhealthy
  • Tips for Eating Healthy
  • Weight Loss
  • Whole Grains and Fiber
  • Win the Battle of the Bulge
  • Winter Weight Loss

Eating healthfully can help prevent heart disease, but not everyone’s sure how to get started. What could be better than getting advice from a preventive cardiologist? Here, Dr. Matthew DeVane, author of Heart Smart and co-medical director for Cardiovascular Wellness at John Muir Health, shares some savvy tidbits.

Keep Your Portions Petite

It’s not your imagination—in recent years, food portions have grown from two to eight times their original size. “Even when we’re eating the right foods, we just eat too much,” says Dr. DeVane. Check food labels for portion sizes.

Prepare for Snack Attacks

“When snacking, try to change from potato chips or Cheetos to healthy nuts or edamame,” Dr. DeVane suggests. “The proteins will fill you up faster and you won’t need as much.”

Make the Switch Slowly

“Add healthier foods to each meal and slowly cut back on the rich foods,” Dr. DeVane says. “Instead of splurging five nights a week, set your goal for three nights a week, and then two. Once you make these changes, you’ll have more energy, and you won’t want to go back.”

Dine Out the Smart Way

“When my wife and I eat out, we always split an entree, and we’re never hungry when we leave,” Dr. DeVane says. “Not only is it healthier, but it’s cheaper. Order an entree that’s grilled or baked rather than fried. Also, think before going through your normal routine. If you nibble on some bread, have a cocktail or two, and then have a dessert, those calories really add up.”

Linger Over Food Labels

“Avoid any foods that have the words ‘trans,’ ‘hydrogenated,’ or ‘partially hydrogenated’ on the label [indicating bad fats], often found in commercially fried foods, donuts, cookies and potato chips,” advises Dr. DeVane. “Also, be aware of how many calories are coming from sugar. If you’re trying to control your weight or blood sugar, it’s often the sugar that ends up getting you.”

Go with Heart Healthy Foods

Try to devote most of your plate to healthful foods. “Stick to baked things like chicken or deep-sea fish like salmon and tuna, and avoid rich cream sauces,” Dr. DeVane says. “Think about the Mediterranean style of eating—minimal red meat, lots of fresh fruits and vegetables, and olive oil and nuts [which contain the good fats], plus a glass of wine, if you enjoy that.”

Services
  • Nutrition
Health Articles
  • Children's Health
  • General Health & Wellness
  • Pregnancy & Breastfeeding
  • Risk Factors for Heart Disease
Hi! I'm here to help answer your questions.
Chat
ABOUT
About Us
Board of Directors
Executive Team
Awards & Recognition
Partnerships
Community Commitment
Employers, Brokers & Health Plans
NEWS & PRESS
Media Center
Annual Reports
GET INVOLVED
Careers
Volunteer
Make a Gift
CONTACT
Email Us
PRIVACY
Patient Privacy
Website Privacy
Terms of Use
Security Center
Follow Us

© John Muir Health All rights reserved.

John Muir Health is accredited by The Joint Commission. 

We use cookies to measure website traffic and personalize content for a better browsing experience. By using this website, you consent to our cookies. For more details, see our Website Privacy Policy.