Dietary Dangers
With heart disease being the leading cause of death for both men and women, we can all do better when it comes to taking care of one of the body’s most vital organs: the heart. And this all starts with what we eat.
Many experts claim that our diet is the foundation of our health and well-being. This comes as no surprise since what we eat gives us the resources and tools (also known as nutrients) our body needs to function at its best. So, what are some foods to avoid for heart health? And why might you want to reconsider having these foods in your regular meal rotation? Let’s take a look.
7 Foods to Avoid for Health Health
Your heart health diet starts here. Eliminating the following foods can help with heart disease prevention and improve your overall health. So, what should you steer clear of?
1. Bacon
Bacon is a beloved morning favorite. However, the bad side of bacon is that it’s loaded with saturated fats. A diet high in saturated fats can increase “bad" cholesterol. In turn, this can increase your chances of experiencing a heart attack or stroke.
It’s also often filled with salt, increasing your blood pressure to unhealthy levels when consumed excessively. If you love bacon, enjoying it in moderation is best. But if you already have markers of heart disease, avoiding it may improve your overall health.
2. High-Sugary Beverages
While small amounts of sugar won’t usually cause much harm, consuming plenty of high-sugar foods and beverages can increase blood sugar levels and lead to weight gain. Being overweight or obese is associated with an increased risk of heart disease and diabetes. Thus, it’s a good idea not to have soda regularly. Keep it for special occasions, and enjoy flavored water instead.
3. Processed Meats
Unfortunately, while convenient, many processed meats, such as sausage, salami, hot dogs and deli meat, aren’t doing your heart any favors.
Containing high salt and high amounts of saturated fats, when consumed in excess, these meats may lead to high blood pressure and high “bad" cholesterol levels. Instead, when selecting meats, stick to lean variations, such as turkey or poultry.
4. White Grains
White rice, bread and pasta are made from white flour, which doesn’t contain many nutrients. These refined grains further increase blood sugar levels, which may increase fat storage and lead to weight gain.
As mentioned above, excess weight, especially around the middle, is associated with an increased risk of heart disease and diabetes. Instead of white grains, opt for whole grains. This will add more fiber and healthy nutrients into your diet, which won’t necessarily spike your blood sugar. If anything, these nutrients will slow down digestion, which, in turn, slows the absorption of blood sugar into your bloodstream.
5. Fast Food
Like the foods above, fast food is high in calories and salt. This can lead to blood pressure issues, weight gain and more, especially when eaten regularly. At the same time, you can make healthy choices here, such as ordering thin-crust pizza or opting for healthier options. Yet, these shouldn’t be foods you eat regularly if you want to maintain a healthy heart.
6. Alcohol
A drink here or there won’t often cause your health any harm. However, excessive drinking can lead to an increased risk of heart attacks, strokes and weight gain. In turn, heavy drinking can pose a life-threatening scenario. If you drink heavily, find ways to cut back, such as by replacing alcoholic beverages with other “fancy" drinks. And if you don’t drink much, don’t start; your heart will thank you!
7. Canned Soup
While soup can be a convenient and healthy meal, canned soup, on the other hand, tends to contain loads of sodium. This can lead to high blood pressure and, thus, can increase your risk of heart attacks and strokes. Yet, you can choose options labeled “low sodium" or opt for homemade soups instead, which often contain plenty of vegetables, fiber and protein.
What Else Should You Know?
It’s important to remember that eliminating certain foods only goes so far. Incorporating healthy foods, such as fatty fish, lean meats, eggs and vegetables, can ensure your body obtains the nutrients it needs for optimal heart health.
Additionally, exercise can further take your heart health to a whole other level. Like any muscle, the heart needs to be worked. Most experts recommend about 150 minutes of moderate cardio exercise or 75 minutes of vigorous aerobic exercise per week to maintain good cardiovascular function.
If you’re unsure what you should be doing or eating, discuss your options with your doctor; they know you and your specific health history best and can guide you toward making the best decision for you and your heart’s health.
When going through chemo, these foods are ones you'll want to eat. Learn more about them right here.