Heart failure is a serious condition in which the heart cannot pump enough blood to meet the body’s needs.

It affects over 26 million people worldwide, and some of the risk factors for heart failure include high blood pressure, smoking, obesity, diabetes and lack of exercise. However, there are also hidden heart failure risks lurking in your kitchen that you may not be aware of.

Processed and Fast Food

Processed and fast foods are high in sodium, unhealthy fats, and calories, which are all major contributors to heart complications. Sodium intake can cause excess fluid buildup, which can strain the heart and lead to heart failure.

Therefore, it is important to reduce the intake of processed and fast foods and switch to home-cooked dishes with fresh produce, lean meats, and healthy fats such as omega-3 fatty acids.

Excess Salt

While a little salt is needed in our diets, too much salt can increase our risk of hypertension, stroke, heart attacks, and heart failure. According to the American Heart Association, we should limit our sodium intake to 1,500 milligrams per day.

You can reduce your salt intake by avoiding processed foods, reading food labels, and seasoning your food with herbs and spices instead of salt.

Sugary Drinks

Sugary beverages, such as soda, fruit juice, and energy drinks, are high in sugar and calories. Drinking too much of these liquids can lead to weight gain, obesity, and an increased risk of heart failure.

A better alternative to sugary beverages is water, herbal tea, or freshly squeezed juice with no added sugar.

Trans Fats

Trans fats are a type of unsaturated fat that can increase bad cholesterol levels in our bodies and decrease good cholesterol levels. This can lead to clogged arteries, heart disease, and heart failure.

Trans fats are found in many packaged foods, fried foods, and baked goods. To reduce your risk of heart failure, limit your intake of trans fats and choose foods that are rich in unsaturated fats like fish, nuts, and avocados.

Alcohol

Drinking too much alcohol can lead to high blood pressure, an irregular heartbeat, and heart disease. These conditions can increase your risk of heart failure.

According to the American Heart Association, moderate drinking should not exceed one drink per day for women and two drinks per day for men. Alcohol should be consumed in moderation, and it is best to avoid binge drinking or excessive drinking.

Unhealthy Cooking Methods

Some cooking methods can make our food unhealthy and increase our risk of heart failure.

For instance, frying can make our food high in unhealthy fats and calories, baking can lead to the formation of harmful compounds, and grilling can produce carcinogenic substances. A better alternative is to steam, boil, roast, or sauté your food with healthy oils such as olive, canola, or coconut oil.

Processed Meats

Processed meats like sausage, bacon, ham, and deli meats are high in sodium, fat, and additives that can increase our risk of heart complications. Studies show that eating processed meats can lead to an increased risk of heart disease and heart failure.

It is better to choose lean meats like skinless chicken, turkey, fish, or plant-based alternatives like beans, lentils, and tofu.

Artificial and Additive-Laden Foods

Many packaged and processed foods are loaded with artificial colors, flavors, preservatives, and other additives that can be harmful to our hearts.

Some of these chemicals can increase inflammation, oxidative stress, and free radical damage, which contribute to heart disease and heart failure. To reduce your risk, choose whole, fresh foods with minimal processing and additives.

High-Caffeine Beverages

While caffeine in moderation can have some heart-health benefits, too much caffeine can lead to increased blood pressure, heart palpitations, and heart disease.

High-caffeine beverages like energy drinks, some teas, and some coffee blends can contain more caffeine than our bodies can handle. Drinking more than three cups of coffee a day can increase the likelihood of heart attacks and heart failure. It is better to stick to moderate caffeine intake or switch to herbal tea or low-caffeine coffee alternatives.

Lack of Fresh Produce

Fruits and vegetables are rich in antioxidants, vitamins, minerals, and fiber, which are all important for heart health. Eating too little fresh produce can increase the risk of inflammation, oxidative stress, and heart complications.

To reduce your risk of heart failure, aim to eat at least five servings of fruits and vegetables a day and choose a variety of colors and types for optimal nutrients.