An expert has pinpointed three common foods that should be axed from your diet if you're serious about taking care of your heart.
Taking care of our bodies is vital, and we all know that a good diet can have a big impact on our health. But when it comes to keeping your heart in tip-top shape, there are three foods that should be nixed. Heart disease is a major cause of death in the UK, claiming over 170,000 lives each year, so it's crucial to know what changes we can make to lower the risk of this deadly condition.
The good news is, you don't have to spend hours at the gym every day or survive on fish alone (though both are great for your health). There are simple tweaks you can make to support heart health, and cutting out these three foods could be a game-changer.
First on the chopping block is bacon – a beloved breakfast staple for many, but not so great for your heart. Michelle Routhenstein, a preventive cardiology dietitian-nutritionist, points out that the curing process of bacon with sodium nitrite and its high sodium content can raise blood pressure. Plus, compounds formed during cooking, like polycyclic aromatic hydrocarbons and heterocyclic amines (HCAs), contribute to inflammation and damage to blood vessels, increasing the risk of heart disease.
Next up, experts recommend giving white bread the boot. Michelle explains that white bread has a high glycemic index and lacks nutrients and fiber compared to wholegrain alternatives. This can cause rapid blood sugar spikes, insulin resistance, and weight gain – all of which up the risk of heart disease.
Dr. Daniel Luger, a preventive cardiologist, advises opting for bread with whole ingredients listed first, such as whole wheat or whole grain. He stresses the importance of choosing bread with a short ingredient list that you can easily recognize.
Last but not least, chips should also be kicked to the curb. Fried foods, like chips, undergo changes in nutritional content during cooking. Dr. Saman Setareh-Shenas, a cardiologist, explains that frying often involves cooking in reused oil, leading to a loss of unsaturated fats and an increase in trans fats. Chips are also typically high in salt, which can raise blood pressure and increase the risk of heart disease.
To boost heart health, experts recommend adding foods like legumes to your diet. Legumes, such as chickpeas, lentils, and beans, are high in fiber and promote satiety, regulate bowel movements, and support healthy gut bacteria.
In conclusion, adopting a healthy, balanced diet is crucial for supporting heart health. This includes eating plenty of fruits and vegetables, basing meals on higher-fiber starchy foods, incorporating dairy or dairy alternatives, consuming protein sources like beans, pulses, fish, eggs, or meat, choosing unsaturated oils and spreads, and staying hydrated by drinking plenty of fluids.
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