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The worst foods for your heart
You must not eat foods high in fat, salt, and sugar. If you consistently consume these and other bad choices, you risk short-term damage to your heart health, but no one meal can wreck a well-balanced diet.
Meats that have been processed
Processed meats like hot dogs, bacon, sausage, and salami should be avoided. According to one recent research, consuming even a small amount of processed beef each week has increased the risk of cardiovascular disease and mortality. Cured, salt- and smoke-cured meats are standard sodium and saturated fat source. Saturated fat intake elevates cholesterol levels, known as low-density lipoprotein (LDL), which contributes to heart disease by blocking blood flow. It's best to limit your consumption of ham and other cured meats to one or two times a week or fewer.
Oil made from coconut
Coconut oil harms your arteries and heart health, despite what you may have heard. Using coconut oil leads to a substantially greater LDL cholesterol level than oil with less saturated fat, such as canola. Coconut oil has the most saturated fat of any oil, but it's not the only one. On a 2,000-calorie eating plan, one tablespoon of coconut oil provides 11 grams of saturated fat, whereas the same canola oil provides just 1 gram of saturated fat.
It's hard to deny the allure of deep-fried foods like fish, chicken, and mozzarella sticks, but trans fat lurks in partly hydrogenated oils (PHOs), which are often used in frying. Restaurant and bakery meals may still include PHOs, prohibited from packaged products. Trans fat raises LDL cholesterol levels and lowers HDL cholesterol, which sets the scene for plaque formation in the arteries. In extremely tiny concentrations, trans fat may be found in fatty meats and dairy products. Instead of eating them out, make your favorite restaurant dishes in the oven or on the stovetop.
Drinks that are high in sugar.
According to a new study, coffee concoctions, energy drinks, and sodas are the most common sources of added sugar in the American diet. Large quantities of sugar, particularly when combined with saturated or trans fats in drinks and pastries, are bad for your heart, but they may be part of a healthy diet. Additives such as honey and maple syrup may elevate blood pressure and weight gain if consumed in excess. Chronic inflammation, type 2 diabetes, and fatty liver disease are exacerbated by a diet high in added sugar. If you're on a 2,000-calorie diet, experts recommend limiting your intake of added sugar to no more than 10% of your total calories, which works out to around 12 teaspoons of table sugar per day. Instead of sugary soda, try club soda combined with a dash of fruit juice to cut down on added sugar.
Soup from a can.
Soup from can contains high salt content. Blood arteries are stretched and clogged when salt levels are too high. Every American adult will eventually acquire high blood pressure due to aging; thus, people must reduce their salt consumption as much as possible. Choose canned soups that have no more than 480 milligrams of sodium per serving, and even better, no more than 350 milligrams of sodium. Creamy soups like chowders and bisques may provide up to half of your daily saturated fat intake. A serving of fewer than 3 grams of saturated fat should be your goal for low-sodium soups.
They're high-processed foods, such as potato chips. For the most part, they are deficient in fiber, vitamins, minerals, and phytonutrients, which are plant chemicals beneficial to heart health. Foods like snack chips have been linked to obesity and high blood pressure, which add to cardiovascular disease risk. Salt and saturated fat are also included in chips and other ultra-processed foods like cookies and granola bars, which are simple to consume too much of since they're so easy to swallow. Instead of chips, eat a quarter cup of peanuts that are either unsalted or mildly salted.