Eliminate These 3 Foods For Heart Health

According to the U.S. Centers for Disease Control and Prevention, heart disease has been the leading cause of death in the United States since 1950. Even so, health experts say there are various steps you can take to keep your heart healthy, and they do not involve exercising for several hours a day and eating a strict diet of plant-based foods.

One step that cardiologists and nutritionists recommend is cutting certain foods from your diet. HuffPost interviewed heart health professionals to discuss three foods to eliminate immediately and alternatives to consider.

1. White bread

White bread is used for many foods, such as bread pudding, French toast, cheese toast, and other common dishes. Also, sliced white bread is a popular choice for sandwiches. Although white bread may be an affordable and versatile food choice, cardiologists and nutritionists warn that it can harm your health when eaten regularly. White bread is made of refined grains, which means the bran and germ are removed during processing.

According to Michelle Routhenstein, a cardiology dietitian, preventive cardiology nutritionist, and registered dietitian nutritionist, there are downsides to white bread. For example, Routhenstein said that white bread:

Routhenstein said all of these factors increase the risk of heart disease and related complications.

Dr. Daniel Luger, a preventive cardiologist at Rush University Medical Center in Chicago, agreed, telling HuffPost:

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

Rather than consuming products made with white bread, Dr. Luger suggests consuming whole grains and looking for a “100% whole-grain” stamp on the package, as well as carefully reading the list of ingredients.

“When looking at the ingredient list, you want to see the first ingredient being listed as whole (whole wheat, whole grain, etc.),” he said. “Ideally, when looking at the ingredient list, you want to see only a handful of ingredients, and be able to recognize what those ingredients are.”

2. Bacon

One of the most popular breakfasts is a slice of flavorful bacon paired with eggs and toast. However, heart health experts recommend eating bacon only occasionally or completely removing it from your diet.

According to Routhenstein, “The way bacon is made can lead to adverse effects on heart health.” For example, Routhenstein said:

All of this collectively increases the risk of heart disease, she said.

Dr. Saman Setareh-Shenas, a cardiologist at Cedars-Sinai, added that bacon is exceptionally high in salt, saturated fat, cholesterol, and heme iron.
Bacon, however, is not the only food that’s bad for the heart, according to Dr. Setareh-Shenas.

“People who eat diets rich in red meat, especially those with highly processed meats, have been associated with higher cardiovascular disease incidence and mortality, and obesity,” he said. “Ingredients used to make these foods include sodium and nitrites.”

3. French Fries

French fries are delicious with or without ketchup or any other dip. The fried side dish pairs well with burgers, hot dogs, and sandwiches. But French fries don’t go well with the heart, according to Dr. Setareh-Shenas. For example, French fries are topped with lots of salt, and high sodium intake has been associated with high blood pressure and increased heart disease, he said.

“When food is fried, its nutritional content changes—the food loses water and takes up fat,” he explained. “Especially in the case of french fries, the oil is often reused, which leads to a loss of unsaturated fats and an increase in trans fats.”

He added that the regular consumption of fried foods has been linked to an increased risk of coronary heart disease, high blood pressure, and obesity.

Eat These Foods Instead

If cardiologists and nutritionists say that regular consumption of white bread, bacon, and French fries can lead to heart disease, then what foods can improve heart health?

Dr. Luger recommends increasing the consumption of legumes, a family of foods that includes beans, peas, and lentils.

“Legumes are high in healthy fiber and help promote satiety, regulate bowel movements, and feed healthy gut bacteria,” he said. “Also, legumes can easily be made in bulk and are great for weekday meals.”

Routhenstein recommends adding flaxseeds and almonds to your diet.

“These foods contain lignans, which have antioxidant and anti-inflammatory properties that support heart health by reducing oxidative stress and inflammation,” Routhenstein explained. “These compounds, alongside other nutrients such as vitamin E, alpha-linolenic acid and magnesium, contribute to improved cholesterol levels, blood pressure regulation and vascular health, collectively offering cardioprotective benefits.”

Heart health experts also recommend consuming healthier grains. Choosing the right grains is key, Routhenstein said.

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

Routhenstein, Dr. Luger, and Dr. Setareh-Shenas say that maintaining heart health not only involves eating the right foods but also making healthy lifestyle choices, including exercising regularly and avoiding habits like smoking. Also, reducing or eliminating your intake of bacon, white bread, and French fries is a significant first step.

Source Links:

https://www.huffpost.com/entry/eliminating-these-3-foods-from-your-diet-can-be-a-game-changer-for-heart-health-ano_l_66c74ec2e4b0f1ca46941734
https://www.cdc.gov/nchs/hus/topics/heart-disease-deaths.htm