A cardiologist has identified six frequently consumed foods in the American diet that should be avoided to maintain heart health.
Considering that heart disease is the leading cause of death in the U.S., surpassing cancer, accidents, and Alzheimer’s, this is a significant concern. The CDC reports that heart disease claims a life every 33 seconds.
It’s widely recognized that diet and lifestyle, including increased vegetable intake and regular physical activity, play crucial roles in sustaining good health. However, many may not realize that certain lifestyle habits and dietary choices might actually impede these health efforts.
Factors such as stress, insufficient sleep, inactivity, and even limited exposure to sunlight and social interactions can contribute negatively to heart health.
Dr. Wen-Chih Wu, the director of the Brown University Health Cardiovascular Wellness and Prevention Centre in Rhode Island, has highlighted six foods that cardiologists recommend completely avoiding.
Let’s delve into these foods.
Although they are tasty, french fries and other fried foods like chicken are detrimental to heart health.
Dr. Wu explains that fried foods are packed with ‘high levels of saturated fat and trans fats’. These alone pose a risk to heart health.
Additionally, fries are often heavily salted, which is ‘another threat to your cardiovascular health’, according to Dr. Wu.
For a healthier alternative, homemade fries can be prepared by baking potatoes with a drizzle of olive oil.
While red meat is a rich source of protein and nutrients, particularly beneficial for those with iron deficiencies, excessive consumption can be harmful to heart health.
Dr. Wu warns that red meats such as beef, veal, and lamb are high in cholesterol and saturated fat, with processed meats like sausages and bacon being the worst culprits.
He notes: “Before indulging in a juicy T-bone steak, remember that animal fat in red meat is particularly harmful to your heart and arteries, and should make up only a small part of your diet.”
“Bacon is not only rich in saturated fat,” he adds, “but also high in sodium, both linked to an increased risk of heart disease.”
He advises opting for healthier options like chicken, turkey, fish, seafood, tofu, lentils, chickpeas, or black beans and reserving hot dogs for occasional treats such as at a baseball game.
Dr. Wu suggests avoiding ‘whole’ full-fat dairy products for the sake of heart health.
Substituting with low-fat milk, yogurt, and cheese can decrease fat consumption while still benefiting from dairy.
“For milk, you might consider non-dairy alternatives like almond or oat milk,” he recommends. “These options provide the creamy texture and flavor of milk without the animal fat that raises heart disease risk.”
The American diet is notorious for its combination of highly processed foods, saturated fat, and excessive sugar, contributing to diabetes and other chronic illnesses.
Excessive sugar is particularly problematic for heart health, leading to high blood pressure and obesity, warns Dr. Wu.
While it’s known that cookies and pastries contain high sugar and fat levels, many may not realize the significant amount of added sugar in foods like cereal and energy drinks.
Dr. Wu states that weight gain is detrimental to the heart, and sugar can also lead to clogged arteries by increasing ‘triglycerides and LDL cholesterol’ and causing body inflammation.
Sugar’s savory equivalent, snacks like crisps, also pose health risks.
Dr. Wu remarks: “The term ‘junk food’ is apt for those bags of potato chips and similar snacks like nacho chips and cheese curls. These are highly processed, fried, and filled with additives and sodium.”
“They offer no health benefits,” he continues. “They contribute to weight gain, heart disease, and stroke risk. Opt for nuts, seeds, or dried fruits instead when craving a snack.”
Dr. Wu concludes: “Prioritize nutritious foods that support heart function and steer clear of those that hinder it.”