What foods should you avoid at dinner to protect your heart health?

A good food plays a central role in keeping major body organs, like the heart healthy and fit. Of all the meals, dinner is weighed carefully because of its impact on the health and also on sleep, which directly impacts health.

Heart health and dinner choices are closely linked, as the evening meal significantly impacts cardiovascular well-being. A balanced dinner rich in heart-healthy nutrients, like omega-3 fatty acids, fiber, and antioxidants, helps lower cholesterol levels, regulate blood pressure, and reduce inflammation.

Dr Alan Rozanski, a cardiologist and professor at the Icahn School of Medicine at Mount Sinai, has recently shared the foods he avoids eating during dinner time.

He warns against eating foods rich in refined carbs, sugars, and overly processed proteins. He also suggests not to eat processed meats during dinner time. "These ultra-processed products may typically contain a high content of sodium, preservatives such as nitrates and nitrites, and other additives designed to enhance flavor and promote shelf-life. Medical studies have consistently demonstrated that highly processed meats are associated with an increased risk of heart disease and some cancers, such as colorectal cancer," he told media outlet GloucestershireLive.


The 74 year old cardiologist recommends having organic and seasonal food. "Vegetables are ‘nutrient dense’, meaning they provide an essential source of fibre, minerals, vitamins, and phytonutrients while being low in calorie content. High vegetable intake is associated with a decreased risk of chronic diseases, as well as better digestion and a more consistent sense of energy compared to that provided by sugary foods," he recommends.

Healthy foods to have during dinner:

Focus on a balanced meal that includes lean proteins, such as grilled chicken, fish, or plant-based options like lentils and tofu, to aid muscle repair and satiety.

Incorporate complex carbohydrates, like quinoa, brown rice, or sweet potatoes, which offer sustained energy without spiking blood sugar.



Vegetables like spinach, broccoli, carrots, or bell peppers are nutrient-dense and rich in fiber, promoting digestion and heart health.

Healthy fats, like avocado, olive oil, or nuts, can enhance flavor while supporting brain and heart function.

Pairing food with herbal teas or infused water can further improve digestion and ensure restful sleep.