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Cut down on these foods for a healthy and happy heart.
1. French FriesWhile all the fried foods should be avoided to ward off heart-related diseases, French fries in particular are a big NO. They’re not just fried but also laden with bad carbohydrates, sodium, and saturated fats (the bad fats). Carbs found in French fries are the bad variety as they get broken down easily and increase blood sugar levels, in contrast to good carbs that gradually break down and don’t spoke blood sugar levels. Bad carbs also cause arteries to become inflamed. Similarly, saturated fats often raise the level of bad cholesterol in your body, while at the same time lowering good cholesterol or High Density Lipoprotein (HDL). And an excessive amount of sodium can lead to a stroke or heart attack.
2. Refined carbohydratesThe major problem with refined carbs is that they are processed and lack natural fibres. In contrast, whole grain carbs that are packed with healthy fibre. Several studies have shown that refined carbohydrates like bread, sugar sweetened beverages, white rice, pastries, etc lead to an increase in the risk of type 2 diabetes and obesity; both of which are bad for your heart. Refined carbohydrates also increase blood sugar levels quickly, leading to a craving for a high carb diet.
3. Red meatThis type of meat is high in cholesterol and saturated fat, raising the level of bad cholesterol in the blood. This is enough to put you at risk of a stroke and other heart diseases. Red meat is also high in carnitine. Carnitine is a protein building block found quite a bit in beef, lamb and venison. Bacteria present in your intestines converts carnitine into compounds that lead to the thickening and hardening of artery walls. This is definitely not good news for your heart. Generally, the redder the meat, the more carnitine it has. Also keep away from processed meat like bacon and hot dogs as they up the risk of cardiovascular diseases and colorectal cancer.
4. ButterTo protect your heart, cut down on butter, mayo, sour-cream laden food and cheese as these tend to be high in saturated fat and cholesterol, both of which are bad for your heart. Also, don’t be in a haste to swap butter for margarine. Margarine may not be high in cholesterol but it still has trans-fats, which raises the level of bad cholesterol and makes you susceptible to type 2 diabetes.
5. SaltConsuming too much salt is very bad for your heart. It makes your body hold on to unwanted fluids instead of letting them pass, which in turn raises the blood volume, which eventually leads to high blood pressure or hypertension. The higher the amount of salt, the higher your blood pressure will be. This puts a strain on your heart and arteries, and makes you susceptible to a heart attack. Cut down on canned and frozen meals, chips, French fries and other processed foods that have salt. Remember, the idea isn’t to stop consuming salt altogether as low level of sodium comes with its own share of problems. Just cut down on excessive consumption.
6. Packaged fruit juicesFruit juices that are prepared at home and completely sugar free are healthy, but refrain from drinking packaged fruit juices. The packaged variety contains lots of added sugar that can make you obese and increases the chances of type 2 diabetes. Also, the sweet fruit juices are packed with bad or refined carbohydrates that increase blood sugar levels and make you crave carbs more. Plus, a high intake of added sugars increases blood pressure and triglyceride levels, both of which are bad for your heart.
7. Aerated beveragesBid adieu to sweetened beverages like soft drinks and sport drinks as they have added sugars that put you at the high risk of obesity and type 2 diabetes. They also make you susceptible to Coronary Artery Disease or CAD that is caused by the hardening of the arteries. Also, studies have claimed that drinking too many soft drinks reduces the level of potassium in your body, which affects the heart as potassium ensures a regular and normal heartbeat.
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