Cardiovascular disease is still the leading cause of death in the world. Besides genetics and lifestyle, diet is also one of the factors that strongly impact cardiovascular health. To protect the heart in the long term, it is necessary to identify and limit harmful foods.
Trans fats
They are artificially created fats to convert oil into solids, mainly to extend the product's shelf life. They increase bad cholesterol, promote inflammation and damage blood vessels.
Main sources include packaged baked goods (beads, pastries), fried fast food, and popcorn in the microwave. You should carefully check product labels, avoid hydrogenated oils, and prioritize natural oils when cooking.
Too much sodium
Eating too salty causes water retention and high blood pressure. According to the American Heart Association, the ideal level is below 2,300 mg of sodium per day, or even 1,500 mg for people at high risk.
About 70% of sodium intake comes from processed foods such as canned meat, instant noodles and snacks. Cutting 1,000 mg of salt per day will significantly improve cardiovascular health. Replace salt with herbs or spices to enhance flavor while still being safe.
Processed meat and red meat
This group contains a lot of saturated fat and preservatives. Bacon, sausage, or fatty red meat can increase blood vessel inflammation levels. Instead, you should choose lean poultry, fish, or plant-based proteins like lentils.
Sugary foods and drinks
Consuming too much sugar leads to obesity, type 2 diabetes, and high cholesterol. The amount of sugar added should only account for less than 10% of daily calories. You should avoid soft drinks, energy drinks, bottled juices, and sugary cereals. Fresh fruits are a healthier alternative.
Refined carbohydrates
Refined carbohydrates are processed grains that remove fiber and nutrients. They can cause blood sugar spikes, insulin resistance, and weight gain.
A study published in the journal Nutrients shows that consuming a lot of refined carbohydrates such as sugary cereals and white bread significantly increases the risk of cardiovascular disease. Switch to whole grains such as brown rice, oats or quinoa.
Crispy fries
A 2021 study in the journal Heart affirmed that fried food increases cardiovascular risk due to its oxygenated oils and high calories. French fries and fried chicken are things that should be restricted. Grilling, steaming or using an oil-free fryer will be safer.
Alcohol (overconsumed)
Excessive alcohol consumption causes high blood pressure, irregular heartbeat, and heart muscle damage. Research published in IMR Press shows that heavy alcoholics are prone to stroke and atrial fibrillation. The safe limit is one glass per day for women and two glasses for men.
