A heart specialist has revealed the six foods to steer clear of for a healthy ticker. Heart health is a major concern in the UK, with cardiovascular disease being one of the leading causes of death nationwide.
This term encompasses a variety of conditions that affect the heart or blood vessels, often linked to fatty deposits building up inside arteries and an increased risk of blood clots, which can lead to strokes and heart attacks. While some heart problems are genetic, lifestyle factors also play a significant role, including diet.
Certain foods can increase or decrease your risk of developing related conditions. With this in mind, Dr Wen-Chih Wu, cardiologist and director of the Brown University Health Cardiovascular Wellness and Prevention Centre, has listed the six foods to avoid if you’re worried about your heart. In his piece for Brown University Health, he stated: “Cardiologists agree that the following foods should be avoided for the health of your heart.”
Red and processed meat
He first cautioned against red meats like beef, veal, and lamb, which are high in cholesterol and saturated fat. “So, before you dig into a juicy T-bone steak, keep in mind that animal fat found in red meat is especially bad for your heart and arteries, and should be limited to a small percentage of your overall diet,” he advised.
Dr Wu issued a warning that, although pork can appear “healthy” it falls under the red meat category which should be reduced in our diets. Moreover, any processed meats, such as bacon and hot dogs, are particularly harmful.
“The fact is that bacon is not only loaded with saturated fat, but also contains high amounts of sodium, both of which are linked to increased risk for heart disease,” he stated. “The same is true for frankfurters and deli meats such as salami, ham, and pastrami.”
He champions better alternatives like chicken, turkey, fish, seafood, tofu, lentils, chickpeas, and black beans as heart-smart protein choices.
Fried food and chips
Fried foods, while beloved by many, may be wreaking havoc on our well-being. Dr Wu regretfully pointed out: “What’s not to love about those delicious, deep-fried sticks of potato, covered in salt and dipped in ketchup? Cardiologists would say everything!”
He noted that “French fries, along with all fried foods, contain high levels of saturated fat and trans fats, two types of fat that are particularly bad for your heart health. But those fries also contain salt, another threat to your cardiovascular health.” As an alternative, he suggests making chips at home by slicing potatoes and roasting them with just a bit of olive oil in the oven.
Sugary drinks and cereals
Dr Wu warned that many everyday foods and drinks contain a shocking amount of added sugar. He explained: “Sugar is a cause of weight gain, which can lead to high blood pressure, diabetes, and obesity, all of which are bad for your heart.
“In addition, it can also affect your arteries with increased levels of triglycerides and a type of cholesterol known as LDL. Finally, excess sugar is also linked to inflammation in the body. Instead of soda, switch to seltzer or water, and be sure to read the labels so you can select foods that have less added sugar.”
Crisps and snack foods
While many of us know that snacking isn’t ideal, the reality might be even more alarming. Dr Wu said: “Those bags of potato chips and their counterparts like nacho chips and cheese curls are highly processed foods that are fried and filled with additives along with high amounts of sodium.
“There’s really nothing healthy about them. They can contribute to weight gain, heart disease, and increased risk of stroke. If you’re having a snack attack, skip the chips and instead go for a handful of nuts, seeds, or dried fruit chips.”
Full-fat dairy products
Although dairy is a crucial part of a balanced diet, Dr Wu advised skipping “whole” versions for the sake of heart health. He recommended: “Instead, choose low-fat milk, yoghurt, and cheese to reduce your overall fat intake while still gaining the benefits these dairy products provide.
“When it comes to milk, you might even want to try non-dairy milk alternatives such as almond or oat milk. These products offer the creamy texture of milk with delicious flavour but none of the animal fat that can increase your risk for heart disease.”
Biscuits and pastries
Baked goods, cookies, and pastries are all high in sugar and fat. “Though they can be enjoyed on occasion, it’s best to not make these a regular staple in your diet,” Dr Wu advised. “Instead, opt for healthier treats such as fruit and nuts when you’re craving something sweet, and enjoy those fancy pastries or bakery cookies as a special treat only.”
He further added: “When it comes to food choices, focus on nutritional foods that help your heart keep beating and avoid those that can prevent it from doing its job.”
If you have concerns about your heart health, it’s recommended to consult your doctor.