Heart disease continues to be one of the leading causes of death globally, including in Sri Lanka. But is there a way to reduce this risk significantly? The inspiring story of Dr. Ellsworth Wareham, a heart surgeon who lived to 104 and continued performing surgeries well into his 90s, offers powerful insights on how lifestyle choices can make a tremendous difference.
Dr. Wareham’s Secret to Longevity: The Power of Diet
Throughout his life, Dr. Wareham emphasized one crucial factor that contributed to his exceptional health: his diet. He strongly believed that what we consume plays a critical role in preventing heart disease and maintaining overall well-being. By avoiding certain foods and adopting a plant-based lifestyle, he was able to keep his cholesterol levels impressively low and live a vibrant, active life well beyond a century.
5 Foods to Avoid for a Healthy Heart (According to Dr. Wareham)
1️⃣ Dairy Products
Dr. Wareham strictly avoided dairy. He highlighted that dairy products are high in cholesterol and saturated fats, both of which contribute to plaque buildup in arteries, increasing the risk of heart attacks.
2️⃣ Foods High in Saturated and Trans Fats
Red meat, butter, processed meats, and fried foods were completely off his plate. These foods are known to raise LDL (bad) cholesterol, leading to arterial blockages and cardiovascular problems.
3️⃣ Sugary Snacks and Drinks
Interestingly, Dr. Wareham pointed out that sugar may be even more harmful than fat. High sugar intake leads to insulin resistance, obesity, and higher cholesterol, creating a perfect storm for heart disease.
4️⃣ Excessive Salt and Sodium
A high-salt diet can elevate blood pressure, one of the strongest risk factors for heart disease. Dr. Wareham recommended minimizing processed and packaged foods to control sodium intake.
5️⃣ Processed Oils
He also warned against common processed oils such as soybean, corn, and canola oils. Instead, he suggested healthier fats like extra virgin olive oil and avocados, which are heart-friendly.
Dr. Wareham’s Daily Diet Routine
Dr. Wareham followed a fully plant-based diet with two main meals per day. Here’s a look at his typical menu:
- Breakfast: Grains, soy milk with fruits, toast, peanut butter, and peanuts.
- Dinner: Beans, a variety of green vegetables (raw and cooked), dates, and peanuts.
He successfully maintained a cholesterol level of 117 even at the age of 100. His goal was to keep cholesterol below 150 to drastically lower the risk of heart attacks.
Key Takeaways: Simple Steps Toward a Healthier Heart
Dr. Wareham’s remarkable life serves as a powerful reminder that simple lifestyle changes can have lasting effects. His formula for longevity:
- A plant-based diet rich in whole foods
- Regular physical activity
- A positive and stress-free mindset
By making conscious dietary choices and prioritizing our health, we can take meaningful steps to protect our hearts and enjoy a longer, healthier life.
If you’re looking for practical ways to start a heart-healthy diet, stay tuned for our upcoming posts where we’ll explore simple, Sri Lanka-friendly meal plans inspired by Dr. Wareham’s lifestyle.