The products high in sugar, salt, and fat content cause the most damage to your heart. A high intake of salt, sugar, saturated fats, and refined carbohydrates increases the risk of a heart attack or stroke.
The products high in sugar, salt, and fat content cause the most damage to your heart. A high intake of salt, sugar, saturated fats, and refined carbohydrates increases the risk of a heart attack or stroke.
Consuming
excessive amounts of beef, lamb, and pork can elevate the risk of
cardiovascular diseases and diabetes, possibly due to the high content of
saturated fats that raise cholesterol levels. Recent studies also point to how
gut bacteria process a component of meat called L-carnitine. Limit your
portions and opt for lean cuts such as round steak and very lean ground beef.
A small amount
of added sugar is not harmful, but a can of soda contains more sugar than
experts recommend for an entire day. Soda enthusiasts tend to gain more weight,
often suffer from obesity, type 2 diabetes, high blood pressure, and
cardiovascular diseases.
Cookies, cakes,
and muffins should be occasional treats as they usually contain added sugar
leading to weight gain. They are also linked to higher triglyceride levels,
which can contribute to heart diseases. Their main ingredient is typically
white flour, which can spike blood sugar and make you feel hungrier. Make
healthier treats by using whole-grain flour, reducing sugar, and using liquid
plant oils instead of butter or shortening.
Hot dogs,
sausages, salami, and deli meats are the worst types of meat for your heart.
They are high in salt, and most of them contain a significant amount of
saturated fats. When it comes to deli meats, turkey is a healthier option as it
lacks saturated fats. However, it still contains enough sodium, making freshly
sliced turkey breast a better choice for the heart.
White rice,
bread, pasta, and snacks made from refined flour lack healthy fiber, vitamins,
and minerals. Refined grains quickly turn into sugar, which the body stores as
fat. A diet high in refined grains may lead to abdominal fat, linked to heart
diseases and type 2 diabetes. Aim for at least half of your grains to come from
whole grains like brown rice, oats, and whole wheat. When shopping, look for
the label "100% whole grain."
Moderate
alcohol consumption won't harm your heart unless you have high blood pressure
or high triglyceride levels, a type of fat in the blood that can increase the
risk of cardiovascular diseases. On the other hand, excessive alcohol intake
can lead to increased blood pressure, heart failure, strokes, and weight gain.
Flavored,
fatty yogurt
Yogurt can be a
great source of nutrition, protecting against high blood pressure with regular
consumption. However, be mindful of what you buy. Flavored yogurts are filled
with added sugar linked to weight gain, high blood pressure, inflammation, and
heart diseases. If you prefer the healthiest option, choose plain non-fat
yogurt and add fresh fruits, cinnamon, or vanilla for flavor.
Deep-fried
restaurant and fast-food french fries are high in fat and salt, which is
detrimental to your heart. One study showed that people who ate french fries or
potato chips 2-3 times a week had a higher mortality rate. If you do decide to
treat yourself to it, opt for a minimal portion or share an order. Even better,
bake your fries with heart-healthy olive oil. Sweet potatoes would be an even
healthier choice.
Fried chicken
adds calories, fat, and sodium to a healthy food. Research has linked fried
food to type 2 diabetes, obesity, and high blood pressure, all of which
increase the likelihood of heart failure. For a crispy yet healthier option,
coat skinless chicken breasts in whole-grain flour and bake instead of frying.
Ice cream is
rich in sugar, calories, and saturated fats, so reserve it for special treats.
Consumption of high-fat and high-sugar products leads to weight gain and can
raise triglyceride levels, potentially causing a heart attack. Reduce calorie
and fat intake by choosing sherbet, fat-free frozen yogurt, or frozen fruit
bars. Check the label for the lowest amount of sugar and saturated fats.
Potato chips are one of the major contributors to weight gain. They are not only high in saturated fats but are also coated in salt, which is associated with heart diseases. Opt for low-sodium or low-fat potato chips. They may leave you feeling less satisfied, so consider combining healthy proteins, carbohydrates, and fats, such as whole-grain crackers with low-fat cheese or homemade popcorn with olive oil.
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