If you enjoy starting your day with a hearty meat-based breakfast, this cardiologist’s recommendations might not be what you want to hear.
Heart diseases are the leading cause of death worldwide, affecting both men and women, with the World Health Organization (WHO) estimating 17.9 million deaths each year.
Monitoring our diet is crucial for extending our lifespan.
Cardiologist Lauren Baldwin has identified six foods that should be ‘avoided at all costs’ to reduce the risk of heart disease.
Let’s delve into her list.
First on her list is breakfast foods.
In a blog for Orlando Health, Baldwin states, “These foods don’t have a lot going for them, health-wise. Start with the fact that they are high in salt, which can be a major contributor to high blood pressure.”
The issue with these foods is their high saturated fat content, which can elevate LDL cholesterol levels. Known as ‘bad cholesterol’, it accumulates on blood vessel walls, raising the risk of heart attack and stroke.
Furthermore, processed foods are rich in free radicals, which can increase cancer risk.
Pastries and baked goods are next on Baldwin’s list.
These items are typically high in sodium and fat, and Baldwin labels them as ’empty calories’, pointing out that they lack the vitamins, minerals, and fiber our bodies need.
“That’s a recipe for overeating, since you’ll still be hungry, even after finishing that bag,” she adds.
Unsurprisingly, fast food also makes the list. Baldwin explains, “The key is to avoid having these foods as a regular part of your diet. Like some other foods on this list, they are high in sodium. But even worse is that many fast-food restaurants are still using trans fats.”
Trans fats are particularly unhealthy as they raise LDL cholesterol while lowering HDL cholesterol levels.
“They continue to be used in fried foods because of their longer shelf life,” Baldwin notes.
Red meat, including pork, is high in saturated fats and cholesterol, and Baldwin advises caution.
She writes, “Recent research also suggests that red meat carries nutrients that produce trimethylamine-N-oxide (TMAO), when broken down by your gut. TMAO has been linked to increased risk for hardened arteries, heart attack, and stroke.”
However, not all meats are off the menu. Chicken and fish are better options, and if red meat is a must, Baldwin recommends opting for lean cuts.
According to the US Department of Agriculture, lean cuts include eye of round roast and steak, sirloin tip side steak, top round roast and steak, bottom round roast and steak, and top sirloin steak.
Sugary drinks are another culprit, often high in sugar, which raises the risk of metabolic diseases and diabetes, both risk factors for heart disease.
Similar to chips, these beverages are full of empty calories. Energy drinks are particularly concerning. Baldwin states, “They’re loaded with sugar and high amounts of caffeine, which can cause heart palpitations and, in some cases, arrhythmia.”
Finally, for moviegoers, popcorn is a concern.
Baldwin explains, “Along with being covered in salt, the stuff is often popped in coconut oil – high in saturated fats that can raise your bad cholesterol level.”
The popular buttery topping, often made from butter-flavored palm oil, adds even more saturated fats.
“This isn’t to say that all popcorn is bad. You can make a healthy snack with air-popped popcorn. Just take it easy with the butter, salt, and portion size,” she advises.