Heart disease stands as the
foremost cause of mortality in the United States, with individuals from various
racial and ethnic backgrounds facing a higher likelihood of succumbing to
heart-related ailments than any other cause.
 |
| All three foods are shown in this photo |
These figures are alarming, and if
you've ever felt overwhelmed while seeking ways to enhance your heart health,
you're not alone. However, the encouraging news is that you don't need to
engage in three-hour daily exercise routines or adopt a diet exclusively
composed of fish and plant-based foods to maintain a healthy heart. Small
adjustments can yield significant benefits.
Among the simplest measures you can take is to eliminate (or significantly reduce) certain foods that pose a particular threat to heart health. Here, cardiologists and a nutritionist shed light on three foods that you should contemplate removing from your diet promptly, along with healthier alternatives to consider.
Bacon
Apologies to bacon enthusiasts, but
all the experts we consulted unanimously agreed: If you prioritize your heart
health, it's advisable to reserve bacon for special occasions or eliminate it
from your diet altogether.
"The production process of bacon, involving sodium nitrite and its high
sodium content, can contribute to elevated blood pressure," noted
Michelle Routhenstein, a preventive cardiology dietitian-nutritionist. "Moreover, compounds generated during
cooking, such as polycyclic aromatic hydrocarbons and heterocyclic amines
(HCAs), can promote inflammation and cause damage to blood vessels,
collectively heightening the risk of heart disease."
While bacon tops the list of
culprits, Dr. Saman Setareh-Shenas, a cardiologist at Cedars-Sinai, cautioned that
individuals prioritizing heart health should also exercise caution with
processed meats in general, as well as red meats. (Although often categorized
as white meat in culinary terms, pork is classified as red meat by entities
like Cleveland Clinic and Diabetes UK.)
"Dietary patterns rich in red meat, particularly those featuring highly processed meats, have been linked to increased incidence and mortality rates of cardiovascular disease, as well as obesity," Setareh-Shenas explained. "Ingredients utilized in the preparation of these foods, including sodium and nitrites, contribute to these health risks. Bacon, in particular, is notable for its high levels of salt, saturated fat, cholesterol, heme iron, polycyclic aromatic hydrocarbons, and heterocyclic amines."
White Bread
According to Routhenstein, white
bread—such as Wonder Bread products or similar options found in grocery store
bags—can pose significant risks to heart health.
"White bread, characterized by its high glycemic index and lack of
nutrients and fiber compared to whole-grain alternatives, can trigger rapid
blood sugar spikes, insulin resistance, and weight gain. These factors
collectively elevate the risk of heart disease and associated complications,"
she explained.
Dr. Daniel Luger, a preventive
cardiologist at Rush University Medical Center in Chicago, supported this
perspective, emphasizing that all refined carbohydrates raise circulating
glucose and triglyceride levels. He highlighted that white bread lacks the
healthy fiber and nutrients present in whole-grain varieties, leaving behind
primarily sugar.
Regarding bakery-made baguettes versus packaged white bread, Luger advised examining the ingredients label. He recommended looking for a "100% whole-grain" stamp on the packaging and scrutinizing the list of ingredients. "Ideally, the first ingredient listed should be whole (such as whole wheat or whole grain). Moreover, the ingredient list should be concise, with recognizable ingredients," he added.
French Fries
In particularly distressing news,
french fries are not conducive to heart health.
"When food undergoes frying, its nutritional composition undergoes
alterations— the food loses moisture and absorbs fat," explained
Setareh-Shenas. "Especially with
french fries, the oil is frequently reused, resulting in a reduction of
unsaturated fats and an elevation in trans fats. Additionally, french fries are
often heavily salted, and excessive sodium consumption is associated with
elevated blood pressure and an increased risk of heart disease."
Moreover, Setareh-Shenas noted that regular consumption of fried foods, in general, has been correlated with heightened risks of coronary heart disease, hypertension, and obesity.
What Should You Eat Instead?
While it's crucial to avoid certain
foods for heart health, there are numerous options that can be beneficial:
"I highly recommend increasing consumption of legumes like lentils,
chickpeas, and beans," suggested Luger. "Legumes are rich in healthy fiber, which promotes satiety, regulates
bowel movements, and nourishes beneficial gut bacteria. Additionally, legumes
can be easily prepared in large batches and incorporated into weekday meals."
For those able to incorporate flaxseeds and almonds into their diet, Routhenstein suggested doing so. "These foods contain lignans, which possess antioxidant and anti-inflammatory properties beneficial for heart health," she explained. "Lignans, alongside other nutrients like vitamin E, alpha-linolenic acid, and magnesium, contribute to improved cholesterol levels, blood pressure regulation, and vascular health. Collectively, these nutrients offer cardioprotective benefits."
When it comes to grains, selecting
the right ones holds significance, as noted by Routhenstein.
"Quinoa and whole-wheat bread stand as heart-healthy options owing to
their nutrient-rich composition, including fiber, phosphorus, zinc, plant-based
protein, and antioxidants. These components collaboratively lower LDL cholesterol
levels and diminish the risk of heart disease," she highlighted.
"Their ample fiber content aids in
regulating blood sugar levels and fostering a healthy gut, thereby contributing
to overall heart health."
Maintaining heart health is an
enduring journey, and dietary choices are only part of the equation.
Routhenstein, Luger, and Setareh-Shenas all underscored the significance of
regular exercise and avoiding detrimental habits like smoking. However, opting
for alternatives to bacon, white bread, and french fries whenever feasible
serves as a commendable starting point.
0 Comments