YOU DON’T HAVE to exercise for three hours a day and eat a diet entirely of fish and plant-based foods to keep your heart healthy. One of the easiest things you can do is to eliminate or limit certain foods that are especially bad for your heart.
Cardiologists and nutritionists listed three foods that you should consider cutting from your diet ASAP, and what to eat instead.
1. Bacon. If you want to take good care of your heart, you should save bacon for special occasions or eliminate it from your diet entirely.
The curing process of bacon with sodium nitrite and its high sodium content can elevate blood pressure, while the compounds formed during cooking, like polycyclic aromatic hydrocarbons and heterocyclic amines (HCAs), contribute to inflammation and damage to blood vessels, collectively increasing the risk of heart disease.
2. White Bread. Its high glycemic index and lack of nutrients and fiber compared to whole-grain options, can lead to rapid blood sugar spikes, insulin resistance and weight gain, all of which increase the risk of heart disease and related complications.
3. French Fries. When food is fried, its nutritional content changes — the food loses water and takes up fat. Especially in the case of French fries, the oil is often reused, which leads to a loss of unsaturated fats and an increase in trans fats. French fries are also topped with lots of salt, and high sodium intake has been associated with high blood pressure and an increase in heart disease.
The regular consumption of fried food in general has been linked to an increase in coronary heart disease, high blood pressure and obesity.
Which foods can improve heart health?
Nutritionists highly recommend increased consumption of legumes like lentils, chickpeas and beans. Legumes are high in healthy fiber and help promote satiety, regulate bowel movements and feed healthy gut bacteria. Also, legumes can easily be made in bulk and are great for weekday meals.
If you’re able to include flaxseeds and almonds into your diet, it is recommended doing that. These foods contain lignans, which have antioxidant and anti-inflammatory properties that support heart health by reducing oxidative stress and inflammation.
These compounds, alongside other nutrients such as vitamin E, alpha-linolenic acid and magnesium, contribute to improved cholesterol levels, blood pressure regulation and vascular health, collectively offering cardioprotective benefits.
When it comes to grains, quinoa and whole-wheat bread are heart-healthy choices due to their rich nutrient profile, including fiber, phosphorus, zinc, plant-based protein and antioxidants, which collectively lower LDL cholesterol and reduce the risk of heart disease. Their high fiber content regulates blood sugar levels and supports a healthy gut, contributing to overall heart health.
Keeping your heart healthy is a lifelong journey. But skipping the bacon, white bread and French fries whenever possible is a great place to start. (Sadly, I love French fries!) By Manny Palomar, PhD (EV Mail November 18-24, 2024 issue)
