The Biggest Contributors of Heart Disease
In America, heart disease is a major ailment that affects millions of people. It’s so prevalent due to the foods in most people’s diet, as everything from carbs to proteins can contribute to this disease. To break the cycle and protect yourself, many cardiologists name certain foods as must-avoids. Do you think you could give up some of these popular foods?
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1. Bacon
Bacon is a very popular breakfast dish, and it has even made its way into other meals. You can now find it as a topping for a burger or chopped up in a salad. However, bacon is loaded with grease, saturated fat, and sodium, which all increase heart disease.
2. Steaks
Red meats suffer from a similar fate to bacon and are loaded with animal fat. This animal fat is known to clog arteries and really should only be a small part of your diet. Of course, you can still enjoy a steak, but only in moderation.
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3. Poultry
Oftentimes, white meat like poultry is recommended as an alternative to red meat, and while it is healthier, it still has drawbacks, too. Chicken and turkey are more heart-healthy but still contain animal fats. In fact, plant-based proteins are the best choice when wanting to indulge.
4. Potatoes
There’s a reason potatoes get a bad reputation, especially when they’re deep-fried. French fries, in particular, are full of trans fats and saturated fats, and then often sprinkled with high amounts of sodium. You’ll be better off oven-baking some fries with a drizzle of olive oil.
5. Cereal
Breakfast is the most important meal of the day, according to some. When you’re in a rush or feeling particularly lazy, you might just put together some cereal. It only takes a few minutes to come together and is rather satisfying, but unfortunately, most cereals are loaded with sugar. Sugar is linked to weight gain, which in turn increases the risk of a range of ailments that contribute to bad heart health.
6. Nacho Chips
Maybe you like to keep a bag of tortillas at home, or you grab a side of nachos when you order from your favorite Mexican place. Either way, these chips are often fried and filled with sodium. Highly processed foods in general are ones you’re going to want to avoid.
7. Deli Meats
When it comes to making a sandwich, you’ll want to load on a healthy helping of pastrami, ham, or even salami. However, all of these meats still struggle with high sodium counts and saturated fats. It’s fine to eat these foods, but not too often.
8. Croissants
For some people, a croissant with their cup of morning coffee is the perfect way to start the day. However, like most baked goods, croissants are loaded in sugar and fat. They’re fine as a treat but shouldn’t be a daily indulgence.
9. White Bread
It might not look all that dangerous, but white bread is made from white flour. This means the bread usually lacks the fiber and vitamins you want and contains refined grains that contribute to belly fat. This belly fat, in particular, is linked with heart disease.
10. Butter
When you cook something in butter, you can just feel that flavor pick up. But this flavor comes at a price, as butter is full of saturated fat capable of raising bad cholesterol. This cholesterol, in turn, increases the risk of heart disease. You might want to switch to olive oil instead.
11. Soda
It’s pretty common for most North Americans to indulge in some soda with their meals. After all, water can be so boring. However, the excess sugar in sodas will also contribute to blood pressure, obesity, and diabetes, which hinder heart health. It’s recommended to try drinking seltzer or sparkling water instead.
12. Cookies
With the recent Crumbl cookie craze, more and more people are indulging in heavily loaded cookies. Even the usual chocolate chip variants aren’t the best for you. You might want to try fruit-themed desserts instead, but if you’re really craving cookies, be sure to limit how often you have them.
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13. Yogurt
Most yogurts are advertised as healthy foods; after all, they’re full of probiotics and protein. However, if you buy flavored and full-fat yogurt, you’re exposing yourself to added sugar and fat that increase blood pressure and inflammation. So be sure to choose your yogurt carefully and maybe go for the plain Greek kind.
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14. White Rice
White rice is the basis of so many dishes and is the perfect filling grain to enjoy after a hard day’s work. But you might want to switch to brown rice instead, as it’s made of whole grains. The refined grains in white rice quickly convert to sugar in the body, making it a risky pick.
15. Canned Soup
You might think soups are pretty healthy, after all, they’re low in calories and are often made with vegetables. While they do have protein and fiber within, they also have a bunch of unhealthy ingredients. Canned soups, in particular, are stocked with sodium, and the cream variants often contain unhealthy saturated fats.
16. Potato Chips
Potato chips are everyone’s favorite snack food, but they, too, should be enjoyed in moderation. Most of the chip brands are fried and contain high amounts of sodium. You might be better off trying oven-baked or kettle-cooked chips, or perhaps even snacking on nuts.
17. Chicken Nuggets
If you are going to enjoy white meats, you’ll want to at least avoid deep frying them. This is because the frying process adds calories, sodium, and fat, taking away many of the benefits of the lean protein in the first place. If you’re really craving that crisp, try baking or air frying chicken and using whole wheat flour.
18. Ranch Dressing
Ranch dressing is an integral part of most salads, but unfortunately, it’s the unhealthiest bit. You’re countering the benefits of the vegetable by dipping it in a sauce made of buttermilk, salts, and sugars. Despite its meager appearance, this sauce is full of sodium and calories. Instead, sprinkle your veggies with olive oil and herbs, or dip them in low-fat sour cream.
19. Ice Cream
Ice cream is a favorite dessert of many, as it’s perfectly cold, creamy, and sometimes crunchy. But ice creams are also high in fats, calories, and sugar, and are known to drive up triglycerides, contributing to heart attacks. Try non-fat frozen yogurt, sorbet, or just limit how often you have ice cream.
20. Garlic Bread
Garlic bread faces the same problem most ultra-processed carbs do. Like pizza or calzones, it’s got staggering amounts of sodium and fat. Many people refer to them as empty calories as they don’t provide any nutritional benefits, but they certainly have drawbacks.
