Your plate has more power than you think; it can either quietly clog your arteries or improve your heart’s strength. And you? You have the power to choose what to put on your plate. That’s why we’re giving you the top 10 foods that are threats to your cardiovascular health and heart-smart alternatives you can try starting today.
10. French Fries
Sadly, French fries are loaded with unhealthy fats that can clog your arteries. These fats include trans fat and saturated fat that increase LDL (bad) cholesterol. For a healthier alternative, grab some air-popped popcorn or a plain baked potato when you feel like snacking.
9. Butter
Butter is also packed with saturated fat that can cause problems with your cholesterol levels, which can also increase your risk of heart disease. Take note: a tablespoon of butter already contains 7 grams of saturated fat! Consider swapping butter with nut butters or use olive oil for cooking and salad dressings.
8. Ice Cream
Ice cream contains a triple threat: added sugar, calories, and saturated fat. We already know what saturated fat does to the body, so let’s talk about added sugar and calories. The former can lead to weight gain and diabetes, while the latter can raise cholesterol and blood pressure. A tip? Make your own “nice cream” with frozen bananas!
7. Red Meat
Both processed and unprocessed red meat (beef, pork, and lamb) contain high amounts of saturated fat that can raise your bad cholesterol levels. In addition, eating too much red meat has been linked to higher risk of diabetes and certain types of cancer. For a healthier source of protein, consider fish like salmon and tuna or plant-based options like beans and tofu.
6. Canned Soup
Most canned soups are packed with sodium, and too much of this encourages your body to retain more water that it normally would. This makes your heart work harder to pump blood and can lead to high blood pressure (a major risk factor for heart disease). Make sure to always choose low-sodium or no-salt-added canned soups. Or if you can, go for a homemade soup with low-sodium broth.
5. Cookies
Packaged cookies are often made with refined flour, butter, and sugar, and this isn’t a good combination. While these cookies may taste great, they could be high in trans fat, saturated fat, and added sugars. To avoid spiking your blood sugar levels, choose fresh fruits, dark chocolate (in small amounts), or nuts and seeds for a crunchy snack.
4. Full-Fat Dairy Products
We’re talking regular cheese, sour cream, and whole milk that are high in saturated fat. These dairy products also often have high calorie content that contribute to weight gain. The alternatives? Low-fat or fat-free milk, Greek yogurt, and reduced-fat cheese. If you’re into plant-based options, try almond or oat milk.
3. Cheeseburgers
We hate to break it to you, but cheeseburgers (when eaten frequently) can be bad for your heart. They contain multiple ingredients that are unhealthy, including red meat, cheese, and usually, refined white bun. This combination screams saturated fat, sodium, and calories. What you can eat instead are heart-healthy turkey or veggie burgers or fish tacos with whole wheat tortillas.
2. Potato Chips
Potato chips are often covered in salt and fried in oil, turning them into treats loaded with unhealthy fats and sodium. Both of these can hurt your heart, and additionally, the sodium content can raise your blood pressure. The healthiest alternative out there are raw veggies with hummus. If you like something similar to potato chips, choose baked vegetable chips instead.
1. Fried Chicken
So if red meat is on this list, surely we can have chicken, right? Not entirely true. Grilled chicken is great but it’s fried counterpart? It could be loaded with trans fat, calories, and sodium, which contribute to inflammation and high blood pressure. A study also revealed that one serving of fried chicken a day is associated with a higher risk of death. Again, for a healthier option, go with something grilled or baked.