On Tuesday evening, March 11, the Navigating the Medical System Lecture Series presented an informative, health-promoting, virtual lecture hosted by Congregation Etz Chaim.

Dr. Mel Breite, founder and director of the lecture series, welcomed attendees and introduced the evening’s speaker.

Dr. Joanna Troulakis, MD, FACC, a noninvasive and clinical cardiologist, offered practical guidance on nutrition and heart health. Hearing nutritional advice from a cardiologist’s medical perspective was particularly refreshing, as she emphasized that many positive lifestyle steps can help maintain a healthy heart.

Dr. Troulakis discussed research demonstrating that the Mediterranean diet is particularly effective in preventing stroke, certain cancers such as breast cancer, and other diseases. Studies show approximately a 30% relative risk reduction for individuals following this diet. The Mediterranean diet emphasizes plant-based foods, fish, nuts, and whole grains, while limiting red meat. Poultry and dairy are recommended once or twice a week, eggs once or twice weekly, and olive oil is used as the primary fat.

She noted that the American Heart Association recommends focusing on fruits and vegetables, whole grains, and unsaturated fats, while limiting processed foods. Sodium intake should not exceed 1,500 mg per day. Dr. Troulakis pointed out that many processed foods contain excessive amounts of added salt.

She advised avoiding processed meats such as hot dogs and deli meats, which are particularly high in sodium, as well as cured or smoked meats. Canned fish and canned meats should also be limited. For snacks, she suggested unsalted pretzels, unsalted nuts, unsalted crackers, or plain popcorn.

Dr. Troulakis explained that many cheeses contain high levels of sodium and recommended using tomato sauces with no added salt. She also noted that restaurants frequently add large amounts of salt to enhance flavor.

She then discussed LDL, often referred to as “bad” cholesterol. Foods that raise LDL levels include fatty meats, cheese, butter, coconut oil, palm oil, pastries, and cookies. She emphasized that olive oil is the healthiest oil choice.

Omega-3 fatty acids are also important for cardiovascular health. These beneficial fats are found in fish such as salmon, trout, anchovies, and sardines.

Fiber is another key nutrient that helps lower LDL cholesterol. Top sources include oats, beans, lentils, barley, and green vegetables such as broccoli, flaxseed, and chia seeds.

Fruits and vegetables provide potassium, antioxidants, and fiber. Whole grains help with glycemic control, and healthy protein sources include lentils and other high-fiber, low-saturated-fat plant proteins. Red meat, she noted, should be limited.

Dairy products should be low-fat or fermented and consumed in moderation. Dr. Troulakis recommended low-fat cheese, low-fat milk, and 0% yogurt.

She reiterated that foods raising LDL cholesterol include processed meats, fatty red meat, fried foods, butter, and baked goods. Total cholesterol levels should remain below 200. LDL levels should be under 100, and for individuals with a history of stroke or heart disease, LDL should be under 55.

Dr. Troulakis also highlighted foods that help lower LDL levels, including oats, beans, nuts, olive oil, and vegetables.

She noted that yellow cheeses generally contain more cholesterol than white cheeses. Cream cheese is an exception, as it is particularly high in cholesterol and should be limited. Egg whites are recommended, while egg yolks should be eaten in moderation. Shellfish can also be high in cholesterol. Lean cuts of meat are preferable, and the skin of chicken or turkey should be avoided because it contains high levels of cholesterol.

Butter and lard are especially unhealthy fats, she said, recommending olive oil or canola oil instead.

Sugary beverages should be avoided, as soda and fruit juices contain large amounts of sugar. Sweetened cereals should also be limited. When cooking, she recommended steaming, boiling, sautéing, or grilling instead of frying.

Consumers should check food labels and pay close attention to sodium, saturated fat, and fiber content.

Dr. Troulakis also offered examples of healthful meal choices. Breakfast might include oatmeal with berries, Greek yogurt, and nuts. Lunch could consist of fish or beans with a large salad dressed with olive oil, avoiding heavy or fatty dressings. Supper should feature vegetables, whole grains, and a lean protein.

When dining out, she recommended ordering grilled foods, watching portion sizes, and asking for sauces on the side.

At the grocery store, she noted, the most healthful foods are typically found around the perimeter, where fresh produce is located. Packaged foods are usually found in the center aisles and should be limited.

Maintaining a healthy weight can help lower blood pressure, reduce the risk of diabetes, and improve cholesterol levels.

Dr. Breite concluded the program by thanking Dr. Troulakis for an informative and practical lecture on heart health and nutrition.

By Susie Garber