When it comes to maintaining a heart-healthy diet, what we eat is just as important as what we avoid. There are certain foods that can raise our cholesterol levels, increase our risk of heart disease, and put a strain on our cardiovascular system.
Here are 15 foods that should be avoided or limited for a heart-healthy diet.
1. Processed Meats
Processed meats like bacon, sausage, deli meats, and hot dogs are high in saturated fats and sodium. They can raise our cholesterol levels and increase our risk of developing heart disease.
Instead of processed meats, choose lean meats like chicken, fish, and turkey.
2. Fried Foods
Fried foods like fried chicken, French fries, and onion rings are high in trans fat and can lead to a buildup of cholesterol in our arteries. These types of foods should be avoided or limited in a heart-healthy diet.
3. Sugary Drinks
Sugary drinks like soda and energy drinks can lead to weight gain and increase our risk of developing heart disease. Instead of sugary drinks, choose water, unsweetened tea, or black coffee.
4. Refined Carbohydrates
Refined carbohydrates like white bread, pasta, and rice are stripped of fiber and nutrients. They can lead to spikes in blood sugar levels and contribute to cardiovascular disease.
Instead, choose whole-grain carbohydrates like brown rice and whole-wheat bread.
5. Excess Salt
Excess salt can lead to high blood pressure and increase our risk of developing heart disease. It’s important to limit our intake of salt by avoiding overly salty foods and using herbs and spices to flavor our meals instead.
6. Processed Snacks
Processed snacks like chips, crackers, and cookies are often high in saturated fats, trans fats, and sodium. These types of foods should be avoided or limited in a heart-healthy diet.
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7. Fast Food
Fast food is often high in calories, saturated fats, and sodium. These types of foods should be avoided or limited in a heart-healthy diet.
8. Full-Fat Dairy Products
Full-fat dairy products like whole milk and cheese are high in saturated fats. It’s important to choose low-fat or fat-free dairy products instead.
9. Red Meat
Red meat like beef, pork, and lamb is high in saturated fats. It’s important to limit our intake of red meat to no more than once a week in a heart-healthy diet.
10. Baked Goods
Baked goods like cakes, cookies, and pastries are often high in trans fats and sugar. These types of foods should be avoided or limited in a heart-healthy diet.
11. Alcohol
Excessive alcohol consumption can lead to high blood pressure and increase our risk of developing heart disease.
It’s important to limit our intake of alcohol to no more than one drink per day for women and no more than two drinks per day for men.
12. Canned Vegetables
Canned vegetables are often high in sodium. It’s important to choose fresh or frozen vegetables instead.
13. Margarine
Margarine is often high in trans fats. It’s important to choose spreads that are low in trans fats or opt for heart-healthy oils like olive oil or canola oil.
14. High-Fat Salad Dressing
High-fat salad dressings like ranch or blue cheese are often high in saturated fats and calories. It’s important to choose low-fat or fat-free dressings instead.
15. Artificial Sweeteners
Artificial sweeteners like aspartame and saccharin have been linked to increased risk of heart disease. It’s important to limit our intake of artificial sweeteners or opt for natural sweeteners like stevia or honey instead.
