13 PAID CONTENT “I t’s essential to have a healthy diet if you want to support heart health,” says Howard Schwartz, MD. “I recommend a Mediterranean-style diet with sufficient amounts of nutrients, fiber and healthy fats.” In a systematic research review, the Mediterranean diet was ranked by scientists as the most likely eating pattern to protect against heart disease. A Mediterranean diet really isn’t too different from what you probably already think of as a healthy way of eating. It recommends: •  Plenty of: vegetables, whole fruits, nuts, extra-virgin olive oil, whole grains and herbs •  Moderate intake of: fish, chicken, turkey, eggs and dairy products •  Low intake of: red meat, processed meats and sweets. Unfortunately, typical Western eating habits are the opposite of these guidelines. People tend to eat too much of the foods they should limit and not enough of the foods they’re advised to eat. That can significantly increase heart disease risk. Heart-friendly Allow fresh garlic to stand out before cooking, says Patrick Fratellone, MD. “That allows the formation of allicin, an active component of garlic associated with heart health benefits. Heating inactivates the enzymes needed to form allicin.” Between five and ten minutes should get the job done. eating