Cardiologists Identify 5 Foods Detrimental to Heart Health (And 4 Beneficial Ones)

The heart is the most vital organ in the body, essential for keeping you alive and well as you age. Managing heart health can be daunting due to the myriad of organ functions that affect cardiovascular strength. 

Fortunately, diet offers a straightforward solution that addresses many of these factors simultaneously. The food you consume has a profound impact on various bodily functions, meaning poor dietary choices can deteriorate heart health as swiftly as healthy ones can enhance it. Cardiologists have identified five foods that are detrimental to heart health and four that are beneficial. 

FIVE FOODS DETRIMENTAL TO HEART HEALTH:

1. REFINED CARBOHYDRATES

Carbohydrates are crucial for daily energy, but an excess can cause minor issues that cumulatively impact heart health, increasing the risk of cardiovascular diseases. Refined carbohydrates, which lack essential nutrients, are particularly harmful.

Examples include:

· WHITE BREAD

Listed in the American Heart Association's "salty six," white bread is a significant source of sodium for Americans, offering minimal vitamins and fiber. This lack of nutrients can lead to blood sugar imbalances.

· WHITE RICE

White rice is high in carbohydrates that are overly processed and lack substantial nutritional value. According to Juan Rivera, MD, Univision Network's chief medical correspondent, cardiologist, and author, these carbohydrates can increase belly fat, which in turn may heighten the risk of heart conditions. Research also suggests a link between rice consumption and cardiovascular issues.

·         CEREALS

While some breakfast cereals are marketed as health-conscious, the majority are laden with significant amounts of sugar, regardless of their advertised health benefits. Consuming too much cereal, particularly the sugary varieties, can lead to inflammation and other health problems.

2.    LOW-FAT FOODS

The term "low-fat" might seem heart-healthy, but that's not always true, according to Fisher. Fats give dressings their appealing taste, and without them, additional flavor is often compensated with added sugar or salt. So, when advised against eating fatty foods, remember to be wary of these low-fat options to avoid:

·         FAT-FREE OR LOW-FAT PEANUT BUTTER

Peanut butter contains fats, but they are the beneficial kind, including Omega-6 fatty acids and other monounsaturated fats, Fisher notes. Choosing low-fat or fat-free peanut butter means losing these healthy fats and likely having them replaced with sugar.

·         LOW-FAT DRESSINGS

Most salad dressings and similar sauces would be unpalatable if not for their high sugar or sodium content. Typically, reduced-fat dressings compensate by adding unhealthy elements to salads.

FAT-FREE PACKAGED SNACKS

Products that unnaturally remove fat often have questionable health benefits. Fisher notes that people are increasingly recognizing that fat-free snacks do not aid in weight loss. Generally, it's advisable to steer clear of fat-free versions of products that are not usually fat-free. Healthy fats contribute to satiety, blood sugar stability, and overall health, benefiting the heart.

PROCESSED MEAT

While meat is a valuable protein source, certain types can be detrimental to your health. Processed meats to avoid include:

HOT DOGS

Hot dogs, frankfurters, and sausages are laden with saturated fat, according to Rania Batayneh, MPH, owner of Essential Nutrition For You. Even low-fat options are problematic due to their high salt content, which can disrupt blood pressure.

DELI MEAT

Suzanne Fisher, RD, LDN, founder of Fisher Nutrition Systems, warns that many cured meats contain sodium nitrate, a preservative linked to increased inflammation. Research has associated nitrates with atherosclerosis due to the inflammation they induce.

ROTISSERIE CHICKEN

Chicken is often considered a healthy food. However, the pre-roasted varieties found in supermarkets are laden with saturated fats, salt, and other additives not present in homemade versions.

4. FRIED AND JUNK FOOD

It's widely known that fried and junk foods are detrimental to heart health. However, the extent of their impact may be surprising. Here are three ways fried food contributes to health issues:

· FRIED CHICKEN

Fried chicken, typically cooked in trans fat-rich oils, increases harmful cholesterol levels and decreases beneficial cholesterol. This method of frying is common, and studies have shown that a higher intake of such foods correlates with an increased risk of mortality from conditions like coronary artery disease. Consequently, the Food & Drug Administration has banned trans fats and is phasing them out in food production and restaurants.

· FRIES

French fries, also fried in trans fats, pose additional risks beyond their cooking oil. High potato consumption is linked to an elevated chance of developing type 2 diabetes, hypertension, and other cardiovascular problems, as indicated by various studies.

· POTATO CHIPS

Potato chips are not only fried in trans fats but also contribute to more weight gain than any other food, as research indicates. They are high in salt and low in fiber, which complicates digestion.

5. SAUCES

Often, even those mindful of their diet may overlook the nutritional content of the sauces they add to their meals. Remember, the sauces can make a difference! Be cautious with these sauces due to their high content:

·         BARBECUE SAUCE

The allure of dousing meats in this tangy, sweet sauce is strong, but consider this: a mere two tablespoons of most bottled barbecue sauces contain a staggering 310 mg of sodium, which is substantial for such a small amount and can be concerning for heart health.

·         TOMATO KETCHUP

Commercially available ketchup is typically laden with extra salt and sugar. According to Rivera, two tablespoons contain 14% of the daily recommended sodium intake and a hefty 8 grams of sugar, which is excessive and potentially detrimental to heart health.

·         MARINARA SAUCE

A half-cup serving of marinara sauce can introduce a significant 400 mg of sodium and 4 grams of sugar into your diet, amounts that can impact heart health. For dishes requiring marinara, consider a low-sodium alternative or substitute with olive oil for a different yet complementary flavor.

FOUR FOODS THAT ARE MOST BENEFICIAL FOR HEART HEALTH

1. WHOLE GRAINS

Whole grains are considered the most nutritious type of grains available. They comprise all three essential components—bran, endosperm, and germ—retaining the fiber and nutritional value. 

These components collectively offer extensive dietary benefits, from high fiber content to reducing harmful cholesterol levels. Together, they contribute to improved heart health. Research indicates that adding three servings of whole grains daily can decrease the risk of heart disease by 22%.

2. FATTY FISH

The significance of healthy fats is well-known. Fatty fish provide an excellent source of these beneficial fats. Examples include:

• Salmon
• Tuna
• Sardines
• Mackerel

These fish are abundant in omega-3 fatty acids, renowned for their heart-healthy effects. Studies suggest they can lower diastolic blood pressure, reduce bad cholesterol, and decrease the risk of various diseases. Conversely, not consuming them may increase the likelihood of high blood pressure, obesity, and diabetes.

3. BERRIES

Berries are packed with a variety of nutrients, including potent antioxidants that combat the severe effects of inflammation, which can lead to heart disease, as research suggests. Berries such as blackberries, blueberries, raspberries, and strawberries are particularly effective in this role.

Additionally, berries can lower various risk factors for cardiovascular issues. They have the ability to reduce symptoms of metabolic syndrome and decrease levels of harmful cholesterol, making room for beneficial types.

Specifically, blueberries are also advantageous as they support blood vessel cells, reducing the risk of unnecessary blood clotting, encouraging healthy clot formation, and regulating blood pressure. Moreover, all berries are low in calories, making them excellent choices for desserts.

4. GARLIC

Garlic has been utilized for its medicinal properties for centuries, and contemporary studies have confirmed that it has significant benefits. This is attributed to a compound it contains called allicin, which has several impressive effects.

Research indicates that consistent intake of garlic extract over time can lower blood pressure as effectively as prescription drugs. It also has the potential to reduce bad cholesterol, cut down the risk of strokes, and minimize the likelihood of blood clots forming.

To reap these benefits from garlic, it's best to crush it and let it sit briefly before cooking, or it can be consumed raw for those who can tolerate it, coupled with positive thinking.

FINAL THOUGHTS ON SOME FOODS THAT ARE HARMFUL TO YOUR HEART AND SOME THAT ARE BEST FOR YOUR HEART

Many foods that are detrimental to heart health are nonetheless appealing to the palate, posing a challenge for those unaware of the harm their preferred indulgences may cause. Being informed about foods that heighten the risk of cardiovascular disease and those that mitigate it puts you at an advantage in preserving heart health.

Source: www.powerofpositivity.com