Heart disease is a leading cause of death in the US, affecting people of most racial and ethnic groups. Fortunately, simple dietary changes can significantly improve heart health. Two cardiologists and a nutritionist share three foods to cut from your diet ASAP, along with healthier alternatives.
Bacon, White Bread, and French Fries are Among the Worst
Cardiologists Dr. Saman Setareh-Shenas and Dr. Daniel Luger, along with preventive cardiology dietitian-nutritionist Michelle Routhenstein, agree that these foods can harm heart health. Bacon’s curing process and high sodium content increase blood pressure, while white bread’s refined carbohydrates lead to rapid sugar spikes and weight gain.
French fries, particularly those fried in reused oil, become even more detrimental due to their lost unsaturated fats and increased trans fats. These foods can elevate blood pressure, contribute to inflammation, and damage blood vessels, ultimately increasing the risk of heart disease.
Healthier Alternatives
On the other hand, legumes like lentils, chickpeas, and beans are rich in healthy fiber, promoting satiety, regulating bowel movements, and feeding healthy gut bacteria. Flaxseeds and almonds contain lignans with antioxidant properties that support heart health by reducing oxidative stress and inflammation.
Quinoa and whole-wheat bread offer a nutrient-rich diet, including fiber, phosphorus, zinc, plant-based protein, and antioxidants, which collectively lower LDL cholesterol and reduce the risk of heart disease.
A Balanced Approach
While dietary changes are crucial for heart health, cardiologists emphasize the importance of regular exercise and avoiding habits like smoking. By cutting out bacon, white bread, and french fries, and incorporating healthier alternatives, you can significantly improve your heart health on your journey to a healthier lifestyle.
Source: https://www.huffpost.com/entry/eliminating-these-3-foods-from-your-diet-can-be-a-game-changer-for-heart-health-goog_l_67ae1c6fe4b0082a14429d7d