Cardiologists’ concerns about the modern diet
Cardiologists have begun to raise concerns about how certain foods impact heart health. A diet comprised mostly of unhealthy options can increase the chance of heart disease, as well as hypertension and other cardiovascular disorders. In this context, we will address five types of foods that heart health experts suggest eliminating from our diet, offering more appropriate alternatives for a healthy heart.
1. Processed meats: a risk for heart health
The first type of food to avoid is processed meats. Common examples include bacon, sausages, and ham. These products often contain high levels of saturated fat and sodium, which can result in an increase in LDL cholesterol, known as ‘bad’, and also raise blood pressure. This considerably modifies the risk of heart disease. Additionally, many of these meats are full of preservatives and other additives that can be negative for overall well-being. What can we consume instead? A healthy option would be to incorporate lean, fresh meats into our diet, such as skinless chicken or turkey, or choose fish rich in omega-3 fatty acids such as salmon or sardines. These fatty acids are known for their positive contributions to heart health, including reducing inflammation and the risk of arrhythmias.
2. Sugary drinks: source of problems
Sugary drinks, such as sodas, juices with added sugars, and energy drinks, are major contributors to the excessive consumption of added sugars in our daily diet. Abuse of these drinks can lead to obesity, insulin resistance, and type 2 diabetes, which are important risk factors for heart disease. The healthiest alternative in this format is water, which should always be our first choice. Other options may include unsweetened sparkling water or natural fruit infusions without added sugars. Green tea, rich in antioxidants, also represents an excellent option to take care of our cardiovascular system.
3. Refined grains: choosing better
A third element to consider are refined grains, which are found in products such as white bread, white rice and refined flour pasta. These variants have lower nutritional and fiber content compared to their whole grain alternatives. Eating refined grains can cause rapid increases in blood sugar levels and contribute to obesity and diabetes, conditions that increase cardiovascular risk. To improve our food choices, it is advisable to opt for whole grains. Products such as whole wheat bread, brown rice, quinoa and oats are rich sources of fiber that help control cholesterol levels and provide longer-lasting energy.
4. Ultra-processed snacks: healthy alternatives
The next group of foods to avoid includes ultra-processed snacks like chips, cakes, and cookies. These often have alarming levels of trans fats, sodium, and added sugars. These ingredients can lead to an increased risk of high blood pressure, obesity, and heart disease. Opting for more natural snacks like unsalted nuts and seeds, fresh or dried fruit, and raw vegetables with hummus is a more nutritious alternative. Not only do these snacks provide essential nutrients, but they also offer a variety of vitamins and minerals that are beneficial for the body.
5. Fast foods: choosing healthier versions
Finally, fast foods such as burgers, pizzas, and fried foods are representative of options that are high in saturated fat, sodium, and calories. Frequently eating these types of foods can lead to weight gain, high cholesterol, and high blood pressure, all of which increase the risk of heart disease. The most beneficial option is to prepare healthy versions of these dishes at home. For example, you could make a turkey burger using whole-grain bread and plenty of vegetables, or a homemade pizza with cauliflower crust and fresh ingredients. Cooking at home gives you the ability to select ingredients and opt for healthier alternatives.
