4 Nutrition Hacks Heart Surgeon Recommends for Lifelong Heart Health

Heart disease remains a leading cause of mortality globally. While medications and clinical care matter, everyday dietary choices play an equally if not more significant role in shaping cardiovascular outcomes. Board-certified cardiothoracic surgeon Dr. Jeremy London, with over 25 years of experience, recently shared four pragmatic nutrition habits designed to protect heart health and foster long-term wellbeing. His insights based on clinical experience and public health understanding are simple to implement and can complement other lifestyle practices for holistic health.

1. Balance Energy Intake: Calories Count

One of the most fundamental nutrition principles, according to Dr. London, is maintaining a healthy weight through thoughtful energy balance. Overconsumption eating more calories than the body uses drives weight gain and contributes to obesity, a major risk factor for heart disease and other chronic conditions. Prioritising portion control and matching intake to activity levels helps support healthier body weight and reduces cardiac strain.

2. Prioritise Fibre for Heart Protection

Fibre is one of the most consistently recommended nutrients by cardiologists worldwide. Dr. London highlights that most people don’t consume enough fibre, despite strong evidence that high fibre intake especially from fruits, vegetables, legumes, and whole grains is linked to lower risk of heart disease and improved longevity. Fibre supports healthy cholesterol levels and aids digestion, which indirectly benefits metabolic health.

3. Don’t Skimp on Protein

Protein isn’t just for muscle building, it's critical for metabolic health, especially as we age. Dr. London stresses that sufficient protein intake helps preserve muscle mass, strengthens metabolic function, and supports overall longevity. This is particularly important because muscle tissue helps regulate blood sugar and supports physical independence, both key contributors to long-term health.

4. Personalise Your Nutrition, Don’t Guess

One of the most powerful tips from Dr. London is to use data rather than intuition when possible. Getting laboratory tests and biomarker analysis such as cholesterol panels or nutrient levels allows individuals to see where their diet might be falling short and tailor their food choices accordingly. This targeted approach can reveal deficiencies and empower people to make smarter, more personalised decisions about what they eat.

These four hacks aren’t extreme diets or fad trends, they are grounded in decades of clinical observation and align with broader nutrition science that links whole foods and balanced diets to better cardiovascular outcomes.

Why It Matters

Heart disease doesn’t develop overnight; it’s often the result of cumulative dietary and lifestyle patterns. Dr. London’s approach addresses daily habits rather than short-term fixes. By focusing on energy balance, nutrient-rich foods, and personalized dietary decisions, individuals can meaningfully reduce risk factors such as obesity, high cholesterol, and insulin resistance, all contributors to heart disease.

Moreover, these strategies align with broader research showing that diets rich in plant-based foods, adequate protein, and appropriate calorie control improve not only cardiovascular health but also metabolic resilience and overall wellbeing.