A heart-healthy diet should avoid foods high in saturated fat, trans fat, as well as excess sodium and sugar.
According to the Centers for Disease Control and Prevention (CDC), heart disease causes about 655,000 US deaths each year — one person dies every 36 seconds. Those are some scary numbers, but there’s something you can do to prevent this from happening to you. And that’s by taking a closer look at what you eat.
According to Eatthis , the easy first step you can take to dramatically improve your cholesterol and blood pressure levels is to change your diet. You should focus on eating a diet rich in colorful fruits and vegetables, high-fiber whole grains, low-fat dairy, skinless poultry, fish, nuts, and seeds. beans and non-tropical vegetable oils such as olive oil.
A heart-healthy diet emphasizes fiber, omega-3s, and lean protein while avoiding saturated fats, trans fats, as well as excess sodium and sugar. Here are foods to avoid to keep your heart healthy.
Not only are commercial pastries high in sugar, but they can also be formulated with partially hydrogenated oils, also known as potential sources of trans fats.
Although trans fats have been banned in manufactured foods, you can still find them in baked goods and many restaurant dishes.
Potatoes are high in calories, fat, and sodium. A low-sodium food is essential for a healthy heart.
The American Heart Association explains that eating more than 2,300 mg of salt a day can increase your risk of high blood pressure – a serious risk factor for cardiovascular disease.
Bottled fruit juice
While 100% fruit juice may be better than soda, it can pack up to 36 grams of sugar per serving.
Fruit juices are often stripped of fiber and replaced with sugar.
When you drink fruit and vegetable juices you eliminate most of the essential fiber that can help normalize elevated blood lipids – a major risk factor for heart disease.
Drinking too many soft drinks not only makes you gain weight but also potentially prevents your heart from working properly.
“Drinking soda has serious consequences,” warns Dr. Adam Splaver, clinical cardiologist and co-founder of Nano Health Associates. Regular soda promotes insulin spikes, leads to weight gain, and can cause a host of problems. metabolic disorders. In addition to sugar, soda has phosphoric acid, which can promote osteoporosis and may be a carcinogen. And sugar can lead to inflammation, which causes cardiovascular disease.”
Fried chicken can be a convenient and inexpensive option. However, a single piece of the fried chicken thigh can contain 19 grams of fat and 910 milligrams of sodium – two substances that can increase the risk of cardiovascular disease.
Enjoying a scoop of cookies and ice cream doesn’t interfere much with a balanced diet. However, when you eat too much ice cream is harmful to your health.
Eating too much ice cream can increase the risk of cardiovascular disease.
According to The New York Times, eating too much ice cream can lead to an increase in insulin and triglycerides, increase systolic blood pressure and heart rate, and cause blood platelets to become sticky and clumpy, which can cause blockages. Blocks the small vessels of the heart and reduces blood flow to the heart. Those conditions can eventually lead to a heart attack if blood flow to the heart is not improved.
Processed meats like hot dogs, bacon, and other deli meats are all among the worst foods for heart health. Because they are high in saturated fat and sodium.
Instead, add lean meats like turkey, chicken, and grass-fed beef, and fatty fish like salmon and herring, according to Eatthis.