Eliminating These 3 Foods From Your Diet Can Be a Game Changer for Heart Health

Heart disease is the leading cause of death in the United States. People from most racial and ethnic groups in the country are more likely to die from a heart problem than anything else.

These statistics are surprising, and if you’ve ever felt overwhelmed while researching what you can do to improve your heart health, you’re not alone. The good news? You don’t have to exercise three hours a day and eat a diet consisting entirely of fish and plant-based foods to keep your heart healthy. A few simple adjustments can go a long way.

One of the simplest things you can do is eliminate (or strictly limit) certain foods that are particularly hard on your heart. Here, cardiologists and a nutritionist discuss three foods you should consider cutting out of your diet ASAP and what to eat instead.

Sorry, bacon lovers, but all the experts we consulted agree: If you want to take good care of your heart, you should save bacon for special occasions or eliminate it from your diet altogether.

“The way bacon is made can have detrimental effects on heart health,” said Michelle Routhenstein, a registered dietitian-nutritionist in preventive cardiology.

“The process of curing bacon with sodium nitrite and its high sodium content can elevate blood pressure, while compounds formed during cooking, such as polycyclic aromatic hydrocarbons and heterocyclic amines (HCAs), contribute to inflammation and damage to blood vessels, collectively increasing the risk. of heart disease.

Although bacon is the biggest offender, Dr. Saman Setareh-Shenas, a cardiologist at Cedars-Sinai, said anyone eating with their heart health in mind should be wary of processed meats in general, as well as red meats. (Although often considered white meat by culinary standards, pork is classified as red meat by the Cleveland Clinic, Diabetes UK and other entities.)

“People who eat diets high in red meat, particularly those containing highly processed meats, have been associated with higher incidence and mortality of cardiovascular disease and obesity,” Setareh-Shenas said. “The ingredients used to make these foods include sodium and nitrites. Bacon is particularly high in salt, saturated fat, cholesterol, heme iron, polycyclic aromatic hydrocarbons and heterocyclic amines.

White bread – consider Wonder Bread products or similar white breads you might find in a bag at the grocery store – can be very bad for your heart, according to Routhenstein.

“White bread, with its high glycemic index and lack of nutrients and fiber compared to whole grain options, can lead to rapid spikes in blood sugar, insulin resistance and weight gain, all of which increase the risk of heart disease and associated complications. » she said.

Dr Daniel Luger, a preventive cardiologist in Rush University Medical Center in Chicago, echoed this.

“All refined carbohydrates increase your circulating glucose and triglyceride levels,” he said. “White bread is devoid of all the healthy fiber and nutrients. What’s left is pure sugar.

If you’re wondering if the baguettes made in the bakery section of your grocery store are healthier than a bag of white Wonder Bread, you can take a look at the ingredient label for inspiration. Luger suggested looking for a “100% whole grain” stamp on the package, as well as reading the ingredient list carefully.

“When you look at the ingredient list, you want to see the first ingredient listed as whole (whole wheat, whole grains, etc.),” he said. “Ideally, when you look at the ingredient list, you want to see just a handful of ingredients and be able to recognize what they are.”

In particularly devastating news, French fries aren’t doing your heart any favors.

“When foods are fried, their nutritional content changes: they lose water and absorb fats,” Setareh-Shenas explained. “Especially in the case of French fries, oil is often reused, leading to a loss of unsaturated fats and an increase in trans fats.. FFrench fries are also topped with a lot of salt, and high sodium intake has been linked to high blood pressure and an increase in heart disease.

Regular consumption of fried foods in general, he added, has been linked to an increase in coronary heart disease, high blood pressure and obesity.

You know what you shouldn’t eat. But what foods can improve heart health?

“I highly recommend increased consumption of legumes like lentils, chickpeas and beans,” Luger said. “Legumes are rich in healthy fiber and help promote satiety, regulate bowel movements and feed healthy gut bacteria. Plus, legumes can easily be prepared in large quantities and are ideal for weeknight meals.

If you can fit flaxseed and almonds into your diet, Routhenstein recommends doing so.

“These foods contain lignans, which have antioxidant and anti-inflammatory properties that support heart health by reducing oxidative stress and inflammation,” she said. “These compounds, along with other nutrients such as vitamin E, alpha-linolenic acid, and magnesium, help improve cholesterol levels, blood pressure regulation, and vascular health, collectively providing cardioprotective benefits .”

When it comes to cereal, by choosing the the good ones is the key, according to Routhenstein.

“Quinoa and whole wheat bread are heart-healthy choices due to their rich nutritional profile, including fiber, phosphorus, zinc, plant protein and antioxidants, which collectively lower LDL cholesterol and reduce the risk of heart disease,” she said. “Their high fiber regulates blood sugar levels and promotes a healthy gut, contributing to overall heart health.

Keeping your heart healthy is a lifelong journey, and diet is only part of the picture. Routhenstein, Luger and Setareh-Shenas all stressed the importance of exercising regularly and avoiding habits like smoking. But skipping bacon, white bread, and fries whenever possible is a good place to start.