When it comes to our health and wellbeing the phrase, “You are what you eat” actually carries some weight. Diet is a key factor in how healthy we are and can even raise or lower our risk for certain conditions.

And this is the case with our cardiovascular health, which can be majorly affected by what we eat.

With this in mind, a heart surgeon spoke with Express.co.uk about the foods you should eat, as well as those you should avoid, to keep your heart and circulatory system healthy.

Cardiothoracic surgery consultant, Professor Shyam Kolvekar, advised how to create the perfect daily menu if you are worried about your heart.

“A heart-healthy lunch should include a balance of nutrient-dense foods that support cardiovascular health,” he said. “Here are some components to consider when planning a heart-healthy lunch.”

Firstly he recommended ensuring you consider these eight factors for your meals:

• Lean proteins
• Whole grains
• Vegetables
• Healthy fats
• Fruits
• Low-fat dairy or dairy alternatives
• Limiting sodium
• Limiting processed foods.

Lean proteins

Examples of lean protein sources include skinless poultry, fish (especially fatty fish like salmon), beans, lentils, tofu or legumes.

“These options are lower in saturated fat, which is beneficial for heart health,” he said.

Whole grains

This includes brown rice, quinoa, whole wheat bread or whole wheat pasta.

Prof Kolvekar said: “Whole grains provide fibre, which can help lower cholesterol levels and support heart health.”

Vegetables

He advised that half your plate should be “filled” with vegetables.

“Incorporate a variety of colourful vegetables into your lunch,” he said. “Vegetables are rich in vitamins, minerals, antioxidants and fibre.”

Healthy fats

He continued: “Include sources of healthy fats in moderation, such as avocado, nuts and olive oil.

“These fats can contribute to heart health when consumed in appropriate amounts.”

Fruits

Fresh fruits or berries make a great addition to meals, he said.

Prof Kolvekar explained: “They provide natural sweetness, vitamins, minerals and additional fibre.”

Low-fat dairy or dairy alternatives

He recommended adding low-fat or fat-free dairy products, such as yoghurt or milk, for a source of calcium and protein.

“If you prefer plant-based milk options, choose fortified plant-based milk alternatives like almond milk or soy milk,” he said.

Limit sodium

Prof Kolvekar said: “Be mindful of sodium intake by choosing low-sodium options and using herbs and spaces for flavour instead of excessive salt.

“High sodium intake can contribute to high blood pressure, a risk factor for heart disease.”

Limit processed foods

He added: “Reduce the consumption of highly processed foods, as they often contain added sugars, unhealthy fats, and high levels of sodium.

“Choose whole, unprocessed foods whenever possible.”

Prof Kolvekar shared his top five lunches that incorporate all of these elements.

• Grilled chicken salad – Grilled chicken breast with a variety of colourful vegetables, mixed greens, and a vinaigrette dressing
• Quinoa bowl – Quinoa with roasted vegetables, chickpeas and a drizzle of olive oil
• Salmon wrap – Whole wheat wrap with grilled salmon, leafy greens, tomatoes and a light yoghurt-based dressing
• Vegetarian stir-fry – Stir-fried tofu or tempeh with a mix of colourful vegetables and brown rice
• Mediterranean chickpea salad – Chickpeas, cherry tomatoes, cucumber, red onion, olives and feta cheese tossed in olive oil and lemon dressing.

He added: “Remember to tailor your lunch choices to your personal preferences and dietary needs.”