Heart disease is one of the leading causes of death in the U.S. It is not easy to keep a healthy heart but it can be done with a proper diet coupled with a healthy lifestyle. Here are some tips on what foods to avoid to maintain a healthy heart.
Soda and other sugary drinks
People drinking sugary drinks are exposed to the same health risks as those eating refined and processed carbohydrates. The most that one can consume is seven 8-ounce servings in a week or one 8-ounce servings in a day. But if you can, avoid them altogether.
Why? According to Harvard Health, a study of three decades of data from health professionals reveal that people consuming sugary drinks are at higher risk of dying from any cause including cardiovascular disease. The study furthered that compared to those who rarely drank sugary drinks, those who drank two or more servings per day were one-third more likely to die due to stroke or heart disease.
Processed Meats
Salami, sausages, and hot dogs are irresistible types of meats but they are the worst for your heart, WebMD says. Processed meats contain high amounts of salt and preservatives while most are very high in saturated fat. The increase in the risk of developing high blood pressure and heart failure is often associated with increased sodium intake, Real Simple noted.
Preferably, you should avoid eating processed meats. However, if you can't totally avoid it, Harvard Health recommends 2 servings of processed meats per week at most, with a serving size of 2 - 3 ounces.
Highly refined and processed grains
Refined grains like white rice, white bread, pasta, and even snacks that are made from white flour are mostly stripped of their dietary fiber, fatty acids, phytochemicals, vitamins, and minerals.
WebMD says that the body quickly converts refined grains into sugar and stores them as fat. Often, these stored fats lead to heart disease and type 2 diabetes. Also, many unhealthy ingredients such as trans fats, sodium, and sugars are added during the refining process.
Hence, it is recommended to get at least one-half of your grains from brown rice, oats, and other whole grains. By taking more whole grains, you not only slow down weight gain but will also lower blood pressure and cholesterol levels.
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Pizza
Pizza can be unhealthy too if you don't know how to order the right one. The problem is, many take out and frozen pizza are packed with sodium, fat, and calories. WebMD recommends the thin-crust kind with less cheese and more veggies. Avoid those that are loaded with processed meats.
Alcohol
While moderate drinking is fine, people with high blood pressure or high triglycerides are better of staying away from alcohol. Heart and Stroke noted that regular heavy drinking can result in alcoholic cardiomyopathy. Binge drinking can increase blood pressure and the risk of developing other conditions like atrial fibrillation - an irregular and often rapid heart rate.
French Fries
America's favorite snack, French fries can be harmful to your heart. They are loaded with trans fats, cholesterol, carbs, and salt. Excess salt can lead to fluid retention which can then lead to high blood pressure.
Too much salt can also increase the risk of heart failure, kidney disease, stomach cancer, and stroke, while fat and cholesterol can lead to clogged arteries and other conditions, said Live Strong.
Instead, you can eat plain baked potato or make your own healthier version of French fries using an air fryer. If you opt to bake or oven-roast your fries, replace salt with herbs and spices, or oils such as peanut, soybean, or corn oil.
