Heart disease is the leading cause of death in the United States. People of most racial and ethnic groups in the country are more likely to die from heart-related problems.
These statistics are shocking, and if you’re feeling overwhelmed when researching how to improve your heart health, you’re not alone. Good news? You don’t have to exercise three hours a day or eat entirely fish and plant-based foods to keep your heart healthy. A few simple adjustments can make a big difference.
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One of the simplest things you can do is eliminate (or severely limit) certain foods that are particularly bad for your heart. Here, cardiologists and nutritionists discuss three foods you should consider cutting out of your diet as soon as possible, and what to eat instead.
bacon
Sorry, bacon lovers, but all the experts we consulted agreed: If you want to take care of your heart, you should save bacon for special occasions or eliminate it from your diet entirely.
“The way bacon is prepared may have adverse effects on heart health,” says preventive heart disease nutritionist Michelle Rosenstein.
“The curing process of bacon contains sodium nitrite, which has high sodium content and can increase blood pressure, while compounds formed during cooking, such as polycyclic aromatic hydrocarbons and heterocyclic amines (HCAs), can cause inflammation and blood vessel damage, thereby increasing the risk of heart disease.”
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While bacon is the biggest culprit, Dr. Saman Setare-Sheenas, a cardiologist at Cedars-Sinai Hospital, said anyone considering a heart-healthy diet should be wary of processed meats in general, as well as red meat. (While generally considered white meat by culinary standards, the Cleveland Clinic, Diabetes UK and other entities classify pork as red meat.)
“Diets high in red meat, especially those with highly processed meats, are associated with higher cardiovascular disease morbidity and mortality and obesity,” Setareh-Shenas said. “Ingredients used to make these foods include sodium and nitrites. Bacon is particularly high in salt, saturated fat, cholesterol, heme iron, polycyclic aromatic hydrocarbons, and heterocyclic amines.”
Tip: All three foods are shown in this photo. Tom_Young67 via Getty Images
white bread
white bread — Think of Wonder Bread products, or similar white bread you might find in bags at the grocery store — This can be very harmful to your heart, says Rosenstein.
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“White bread has a higher glycemic index than whole wheat bread and lacks nutrients and fiber, which can lead to rapid increases in blood sugar, insulin resistance and weight gain, all of which increase the risk of heart disease and related complications,” she said.
Dr. Daniel Luger, Preventive Cardiologists in R.Ush University Medical Center Chicago, echoes this.
“All refined carbohydrates increase your circulating glucose and triglyceride levels,” he says. “White bread is stripped of all the healthy fiber and nutrients. What’s left is pure sugar.”
If you’re wondering whether a baguette from your grocery store’s baking department is healthier than a bag of white Wonder Bread, you can get some clues from the ingredient label. Luger recommends looking for the “100% whole grain” label on packaging and reading the ingredient list carefully.
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“When looking at an ingredient list, you want to see the first ingredient listed as whole (whole wheat, whole grain, etc.),” he says. “Ideally, when looking at an ingredient list, you only want to see a handful of ingredients and be able to identify what those ingredients are. “
French fries
In particularly devastating news, french fries are not doing your heart any good.
“When food is fried, its nutritional content changes—the food loses moisture and absorbs fat,” Setareh-Shenas explains. “Especially in the case of french fries, oil is often reused, which results in a loss of unsaturated fats and an increase in trans fats. FFrench fries also contain a lot of salt, and high sodium intake has been linked to increased blood pressure and heart disease. “
In general, regular consumption of fried foods is associated with an increase in coronary heart disease, high blood pressure and obesity, he added.
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What should you eat?
You know what you shouldn’t eat. But which foods can improve heart health?
“I highly recommend increasing your intake of legumes like lentils, chickpeas, and fava beans,” says Luger. “Beans are high in healthy fiber, which helps promote satiety, regulate bowel movements and feed healthy gut bacteria. Plus, beans can be easily made in bulk, making them perfect for everyday meals.”
If you’re able to include flaxseeds and almonds in your diet, Rosenstein recommends doing so.
“These foods contain lignans, which have antioxidant and anti-inflammatory properties that may support heart health by reducing oxidative stress and inflammation,” she says. “These compounds, along with other nutrients such as vitamin E, alpha-linolenic acid and magnesium, help improve cholesterol levels, blood pressure regulation and blood vessel health, providing cardioprotection.”
Speaking of grains,choose correct is the key, According to Rosenstein.
She said: “Quinoa and whole wheat bread are heart-healthy choices because they are rich in nutrients, including fiber, phosphorus, zinc, plant protein and antioxidants, and together they can lower LDL cholesterol and reduce the risk of heart disease.”their The high fiber content regulates blood sugar levels and supports a healthy gut, aiding overall heart health. “
Maintaining a healthy heart is a lifelong journey, and diet is only one part of it. Routhenstein, Luger and Setareh-Shenas all emphasized the importance of regular exercise and avoiding habits such as smoking. But whenever possible, cutting out bacon, white bread, and French fries is a great place to start.
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Read the original article on The Huffington Post