Heart disease is the leading cause of death in the United States, with people of most racial and ethnic groups being more likely to die from heart-related issues than anything else. However, taking steps to improve heart health doesn’t have to be overwhelming. Making a few simple tweaks to your diet can go a long way in keeping your heart healthy. Cardiologists and nutritionists recommend eliminating or strictly limiting certain foods that are especially hard on the heart.
One food that experts advise cutting out of your diet is bacon. The curing process of bacon with sodium nitrite and its high sodium content can elevate blood pressure, while compounds formed during cooking contribute to inflammation and damage to blood vessels, increasing the risk of heart disease. Processed meats in general, as well as red meats, have also been associated with higher cardiovascular disease incidence and mortality. Ingredients found in bacon and other processed meats include sodium, nitrites, saturated fat, cholesterol, and compounds like polycyclic aromatic hydrocarbons and heterocyclic amines.
White bread, particularly products like Wonder Bread with a high glycemic index and lack of nutrients compared to whole-grain options, can lead to rapid blood sugar spikes, insulin resistance, and weight gain, all of which increase the risk of heart disease. Refined carbohydrates like white bread increase circulating glucose and triglyceride levels, as the bread is stripped of healthy fiber and nutrients, leaving behind pure sugar. Opting for 100% whole-grain options and carefully reading ingredient lists can help you make better bread choices for heart health.
French fries are another food that can negatively impact heart health, as the frying process changes the nutritional content of the food and leads to an increase in trans fats. Reusing oil for frying can also result in a loss of unsaturated fats and an increase in sodium, which has been associated with high blood pressure and heart disease. Regular consumption of fried foods has been linked to coronary heart disease, high blood pressure, and obesity. Choosing healthier options like legumes, flaxseeds, almonds, quinoa, and whole-wheat bread can help improve heart health by providing essential nutrients and promoting satiety.
Increasing consumption of legumes like lentils, chickpeas, and beans can provide healthy fiber and promote satiety, regulate bowel movements, and feed healthy gut bacteria. Flaxseeds and almonds contain lignans, antioxidant and anti-inflammatory properties that support heart health. Quinoa and whole-wheat bread are heart-healthy choices due to their nutrient profiles that can lower LDL cholesterol and reduce the risk of heart disease. In addition to diet changes, regular exercise and avoiding smoking are also important factors in maintaining heart health. Making smarter food choices by avoiding bacon, white bread, and french fries whenever possible is a great starting point on the journey to keeping your heart healthy.
