You must also learn to give love to your heart and not just let it supply love for you. A part of that is also protecting it against diseases, which speaks to your lifestyle and diet. With that, there are certain foods that you need to limit and avoid to keep them at their healthiest. With that, we’re bringing you the 9 foods that are bad for your heart.
9. Wheat Bread
You believed that wheat bread over white bread remains a healthier choice for years. However, it was found that wheat consumption is associated with a higher incidence of cardiovascular disease compared to rice. No doubt that whole grains are good for you, but the type of grain matters. Our bodies process different types of gluten and compounds in wheat, so it challenges the long-time belief that all whole grains are created equal.
8. Diet Soda
Diet soda to cut calories may be a smart move, but there’s a risky trade-off that involves your heart. High consumption of artificially sweetened beverages is connected with a higher risk of cardiovascular disease, stroke, and even death. Erythritol, a commonly found sweetener in diet drinks, impairs blood vessel function, which increases oxidative stress in brain cells.
7. Energy Drink in the Afternoon
That 3 PM pick-me-up energy drink is not a good idea. Why? Energy drinks trigger cardiac arrhythmias, especially in individuals with underlying genetic heart conditions. The combination of high caffeine and other stimulants results in a sharp increase in your heart rate and blood pressure. A much safer alternative for that boost is a short walk or a glass of cold water.
6. Fried Chicken
Nothing beats a bad day like a bucket of crispy fried chicken. However, a diet high in fried foods is associated with changes in gut microbiota, which increases the risk of cardiometabolic disease. It also raises your transgenerational risk for heart failure, which affects future generations. It’s also in the high heat of frying where harmful compounds of advanced glycation end products (AGEs) form, damaging your cells and increasing inflammation in the body. Instead, try baking or air-frying your chicken to get the same results without the heart-damaging risks.
5. Frozen Dinner
Frozen meals can be a lifesaver in busy weeks, but they’re filled with sodium, which contributes to high blood pressure and heart disease. Just a single serving of frozen dinner can contain more than half of the recommended sodium intake. With that, the high sodium content causes your body to retain water, which can harm your heart and blood vessels. Opt to cook in batches over the weekend if you deem the next few days to be busy.
4. Bacon
Eggs were blamed for high cholesterol, but the real culprit is actually bacon. They’re considered saturated foods, along with sausage, as they raise harmful LDL cholesterol. In fact, consuming two eggs a day as part of a low-saturated-fat diet can help lower LDL cholesterol. Remember, cardiovascular disease is the leading cause of death worldwide, so better think twice before frying that bacon.
3. Deli Sandwich
The thing with deli sandwiches is the processed deli meat inside, which is a hidden danger. Consuming 150 grams or more of processed meat per week is linked to an increased risk of cardiovascular disease by 46% with a risk of early death by 50%. Why? They’re loaded with sodium and chemical preservatives that we all learn are a danger to our blood vessels and lead to heart problems. Yes, even the “low-sodium” or “natural” options are still made with harmful additives. Stick to freshly cooked turkey breast.
2. “Heart-Healthy” Margarine
Gone are the days when margarine was a heart-healthy alternative to butter. Many brands are actually found to be loaded with trans fats, which are known to be the worst type of fat for your heart. These artificial fats are created by hydrogenating vegetable oil, a process that solidifies them at room temperature and extends their shelf life. With that, it raises your bad LDL cholesterol while lowering the good ones. Check the label for “partially hydrogenated oils” and opt for healthier fats, such as those found in olive or avocado oil.
1. Ultra-Processed Foods with High Sugar
Fats and cholesterol are more harmful when they’re hidden in ultra-processed foods. It raises the risk of heart disease by 17% and coronary heart disease by 23%. They’re created to be palatable, which can lead to overconsumption and weight gain. They’re the perfect storm for inflammation, high blood pressure, and insulin resistance. Reduce your intake of ultra-processed foods immediately and replace them with whole and unprocessed alternatives.