Eating for heart health: 10 foods you should avoid

Maintaining a healthy heart is important for overall health and well-being. One of the key ways to improve heart health is by making dietary changes. There are certain foods that can increase risk of heart disease and should be avoided as much as possible.

Heart disease is the leading cause of deaths worldwide. It's estimated that approximately 17.9 million deaths occur each year due to heart disease, with risk factors like high blood pressure, high cholesterol, smoking and poor diet.

A healthy diet can go a long way in protecting the heart and reducing risk of heart disease. In this article, we will discuss the top foods you should avoid for better heart health.

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Foods to avoid for better heart health

Foods unhealty for heart (Image via Pexels)

Here are ten such foods:

1) Processed meats

Processed meats, like bacon, sausage and hot dogs, are high in saturated fat, sodium and preservatives.

Studies have shown that a diet high in processed meats is associated with an increased risk of heart disease, stroke and other health problems. Instead, opt for leaner cuts of meat or plant-based protein sources like beans, lentils or tofu.

2) Fried foods

Fried foods like French fries, fried chicken and donuts are high in unhealthy fats, calories and sodium. Consuming fried foods regularly can lead to weight gain, high cholesterol level, and increased risk of heart disease. Instead of frying, try grilling, baking or roasting your food for a healthier alternative.

3) Sugary drinks

Sugary drinks like soda, energy drinks and sports drinks are high in added sugars, which can lead to weight gain, high blood pressure and diabetes. All of them increase risk of heart disease. Instead, opt for water, unsweetened tea or other low-calorie drinks.

4) Salt

Consuming too much salt can lead to high blood pressure, which is a major risk factor for heart disease.

Many processed and packaged foods contain high amounts of salt, so it's important to read food labels and choose low-sodium options whenever possible. Additionally, try seasoning your food with herbs and spices instead of salt.

5) Trans fats

Trans fats are a type of unhealthy fat that's commonly found in fried foods, baked goods and processed snacks.

Consuming trans fats can raise LDL (bad) cholesterol level and increase risk of heart disease. The good news is that trans fats have been banned in many countries, but it's still important to read food labels and avoid products that contain them.

6) Red meat

Red meat, like beef, lamb and pork, is high in saturated fat, which can increase cholesterol level and contribute to heart disease. It's important to limit the amount of red meat in your diet. Instead, opt for leaner cuts of meat or plant-based protein sources.

7) Baked goods

Baked goods, like cakes, cookies and pastries, are high in unhealthy fats and added sugars, and for sure, are not good for heart health.

Consuming these foods regularly can lead to weight gain and increased risk of heart disease. Instead, try making your own baked goods using healthier ingredients like whole-grain flour and natural sweeteners.

8) Processed snacks

Processed snacks like chips, crackers and snack bars are often high in unhealthy fats, added sugars and sodium and are bad for heart health. These foods can contribute to weight gain and increase risk of heart disease. Instead, try snacking on fruits, vegetables, nuts and seeds.

9) Alcohol

Alcohol is bad for heart. (Image via Pexels)

Consuming excessive amounts of alcohol can increase blood pressure and contribute to heart disease.

While moderate alcohol consumption may have some health benefits, it's important to limit your intake to no more than one drink per day for women and two per day for men.

10) Canned soups

Another food hazardous to heart health is canned soups. They often contain high amounts of sodium and preservatives, which can contribute to high blood pressure and increase risk of heart disease.

If you want to enjoy soup, try making your own using fresh ingredients and low-sodium broth. That way, you can control the amount of salt and other additives in your meal.

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Making dietary changes is one of the most effective ways to improve heart health. By avoiding or reducing intake of processed meats, fried foods, sugary drinks, salt, trans fats and other aforementioned foods, you can lower your risk of heart disease and other health problems.

Instead, try incorporating more fruits, vegetables, whole grains, lean protein and healthy fats into your diet for optimal heart health.