You could avoid these foods for a healthy heart in 2023
You could avoid these foods for a healthy heart in 2023
There are foods that are often consumed on a daily basis that aren't great for the heart. Foods with high amounts of saturated fats and sugar are the worst foods for your cardiovascular health.
In Short
- Deep-fried food can have detrimental effects on the heart
- White bread and white pasta don't really have much health benefits
- High amounts of sugar can increase the risk of diabetes
By Daphne Clarance: In the last decade, an increase in fried foods and high-salt snacks has been produced on a massive scale. Studies have linked the consumption of fried foods to an increase in heart-related diseases. If you want to keep your heart healthy, these foods should be avoided at all costs, or at least consumed in moderation, experts say.
"Whenever you take high amounts of salt, it increases the volume of water in the body since it has high hygroscopic properties, i.e., it attracts water. There's a rise in blood pressure and, in the long run, it can cause hypertension," Dr Mohit Tandon, a Delhi-based cardiologist, told India Today, adding that foods with high amounts of saturated fats and sugar are the worst foods for your cardiovascular health.
FRIED FOODS
Studies have indicated that saturated fats increase the bad cholesterol in the body. Fried foods from fast food joints or processed foods that are frozen contain high levels of salt and saturated fats. Both have a deleterious effect on the heart.
"Saturated fats beyond a limit promote the buildup of bad cholesterol. You gain weight, there's a risk of insulin resistance and then you can eventually develop diabetes. These foods make the heart work harder," said Dr Tandon, Consultant Non-Invasive Cardiologist, Fortis Escorts Hospital, New Delhi.
Deep-fried foods containing red meat, burgers, sandwiches, French fries or potato fries will increase the level of LDL, the bad cholesterol in the heart. They are often fried in hydrogenated oils, which are relatively cheaper in mass manufacturing.
SUGARY SODAS/CANDIES
Calling sugar "sweet poison," Dr Tandon underscored that foods like cakes, muffins, cookies and sweet sodas promote inflammation in the body with increased triglycerides. An increase in foods with processed sugar will cause belly fat with an increased risk of diabetes, heart attack and stroke.
Since most cakes, muffins and cookies are made from refined flour or maida, it increases blood pressure since it has no nutritional benefits. Besides this, a permissible limit of having sugar is around 7 cubes a day, according to Dr Tandon. Even though the body already converts food into simple sugars as fuel for energy, having more can be detrimental.
"You don't really need any added sugar, but if you definitely need to consume some amount, then it shouldn't be more than 7 cubes of sugar in a day for any healthy adult. However, a 250 ml can of soda gives you roughly 9 cubes of sugar, so it already superseded your daily requirement. It is a sweet poison," said Dr Tandon.
What about diet soda? Dr Tandon believes that according to the latest research, diet sodas have been linked to obesity.
RED MEAT
Red meat is quite popular among non-vegetarians and is rich in saturated fats and tends to carry L-carnitine, a compound that can lead to a buildup of plaque in the arteries. "People who are fond of eating meat should go ahead with lean cuts of red meat, which carry protein and less of fat. If you like chicken, wings or breast pieces are primarily good sources of protein and carry less fats. Fish is obviously a healthier option," said Dr Tandon.
However, one shouldn't just stop having red meat. Instead, have it in moderation, he added.
WHITE PASTA/RICE/WHITE BREAD
White bread is made of refined flour, sugar and processed oils that don't really have any health benefits, including white pasta. Rice, on the other hand, does not contain high fibre content, which is why it shouldn't be consumed for a healthy heart in high amounts.
"Rice combined with vegetables and dal or lentils has a good amount of nutritional value. However, consumption should be limited. People who eat lots of rice and don't exercise will have a pot belly. It leads to a spike in blood sugar levels and calories as well. Whenever weight goes up, the heart has to work harder," said Dr Tandon.
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