As a cardiologist and a person who takes their heart health seriously, I have made it my mission to eat well and stay fit.
But what many people don’t realize is that eating the right foods is just as important as exercise when it comes to keeping your heart healthy. I’m not advocating for any strict diets, because balance is key to a happy and healthy life. That said, there are three specific foods that I highly recommend avoiding if you want to keep your ticker in tip-top shape.
In this article, I'm going to tell you why these three foods are taboo in my book — and what you can do instead of eating them if you're looking for food options that will promote optimal heart health.
By learning which foods are good for your heart, you can make smarter decisions when it comes to nutrition and start creating healthier habits today.
What Is ASCVD and How It Impacts Heart Health
When it comes to looking after your heart health, there’s a term that you should be aware of: ASCVD, or arteriosclerotic cardiovascular disease. ASCVD is the result of a gradual buildup of cholesterol in your arteries and blood vessels over time. This can lead to an increase in blood pressure, making it harder for your heart to pump blood throughout your body.
What’s more, the damage can eventually cause artery blockages, leading to strokes and even death if not treated properly. Fortunately, you can make simple lifestyle changes that might reduce the risk of developing this condition — and one cardiologist has identified three foods that everyone should avoid when trying to protect their heart health.
What a Cardiologist Eats to Keep Her Heart Healthy
When it comes to keeping your heart healthy, sticking with a diet high in fiber, low in salt, and featuring lean proteins and fresh fruits and vegetables is key. But even certified cardiologists, like Dr. Kris-Etherton of Penn State University, have certain foods they avoid to stay heart-healthy.
Dr. Kris-Etherton opts for non-processed foods whenever possible, avoiding processed ingredients like high fructose corn syrup as well as processed meats like bacon and salami. She also avoids foods with added sweeteners or added sugars — including energy drinks, flavored yogurt and other packaged snacks.
Ultimately, the key is to make mindful choices about what we eat: swapping out processed ingredients for fresh produce; limiting alcohol intake; eating a variety of whole grains; eating seafood two times per week; incorporating beans, nuts and seeds into the diet; avoiding unhealthy fats like trans fat completely; and reducing sodium intake — all great steps to start eating healthier for your heart health!
The 3 Foods That This Cardiologist Avoids
This cardiologist recommends avoiding certain foods to keep your heart healthy. Namely, these three:
Processed meats like bacon, sausage, and deli meats
Fried foods like french fries and doughnuts
Food high in added sugar such as pastries, candy and soda.
Processed meats are high in sodium and saturated fat, both of which can lead to an increased risk of developing cardiovascular disease. Fried food is also high in saturated fats and can increase the risk of obesity and diabetes, which can also cause heart problems. Furthermore, added sugar increases blood pressure levels, which is a major risk factor for heart attack and stroke.
By following these dietary recommendations and avoiding the three taboo foods mentioned above, you can greatly reduce your risk for heart disease or other related ailments.
How Uber Eats Merchant Contributes to a Healthy Lifestyle
Eating healthy doesn't necessarily mean spending hours grocery shopping and prepping meals. Melbourne-based cardiologist Dr. Tabitha Farrar turns to Uber Eats for her heart-healthy diet, using it to access nutrient-dense ingredients in a matter of minutes.
Uber Eats Merchant is a delivery service that connects customers to their favorite restaurants and local stores. It has hundreds of brands on board offering customers fresh, locally sourced produce delivered straight to their doorsteps at the click of a button.
Using Uber Eats Merchant helps Dr. Farrar ensure that she always has access to nutritious food wherever she is, so she can stay away from the three foods she encourages her patients to avoid:
Refined sugars, including candy and desserts
Processed meats, such as bacon and sausage
Trans fats like those found in margarine and other processed foods
Dr. Farrar knows that the key to a healthy lifestyle is finding balance through good nutrition, exercise, rest, stress management — and convenience tools like Uber Eats Merchant for quick access to heart-healthy ingredients when you're on-the-go!
How 'Moderation' Plays an Important Role in Heart Health
When it comes to heart health, moderation is key — and cardiologist Dr. Jennifer Ashton knows this better than most. But, as she explains it, there are specific foods that can push you beyond the limits of moderation that can put your heart at risk.
Sodium-Rich Foods
Sodium is a necessary mineral for the body, but too much sodium in our diets can increase blood pressure and water retention — both of which put increased strain on the cardiovascular system. Foods like canned soups, process meats, and smoked fish are all particularly high in sodium.
Refined Sugars
Refined sugars are found in sweets such as cakes, cookies and chocolates as well as sugary drinks such as soda and energy drinks. Eating an excessive amount of refined sugars has been linked to an increased risk of inflammation and heart disease.
Trans Fats
The most dangerous type of fat for your body is trans fat – found in deep-fried foods or processed snack foods such as french fries or chips – which can contribute to the hardening and narrowing of your arteries – a condition known as atherosclerosis – which raises the risk of stroke or heart attack.
Dr. Ashton's advice? Stick to a diet that focuses on moderation when it comes to sodium-rich foods, refined sugars, and trans fats– all three are prohibited from her regular menu! That's how she makes sure her heart stays healthy for years to come!
Superfoods and Chilis to Add to Meals for Optimal Heart Health
We all know that fresh vegetables and lean proteins are staples for any healthy diet, but Dr. Smith also recommends adding a few specific superfoods to meals to ensure optimal heart health. Her top picks include chili peppers, which are packed with capsaicin and antioxidants, and fatty fish like salmon, which is full of omega-3 fatty acids.
Chili peppers contain capsaicin, a powerful anti-inflammatory agent that can reduce your risk of developing cardiovascular disease. They are also full of antioxidants that help protect the body against inflammation and harmful free radicals. Salmon is an excellent source of omega-3 fatty acids, which reduce inflammation and help to keep cholesterol levels balanced.
In addition to these two superfoods, Dr. Smith recommends adding leafy greens such as spinach and Swiss chard, which are rich in folate and other minerals that help strengthen your heart muscle. These foods also contain flavonoids that can lower cholesterol levels by decreasing absorption from food intake in the colon.
By adding these three powerhouses — chili peppers, salmon, and leafy greens — to your daily diet, you'll be giving your heart the nutrients it needs for lasting health without sacrificing flavor or variety!
Conclusion
Our heart health is something we can all benefit from. In the case of Dr. LaPook, it’s clear that moderation and avoiding certain food items is the key to her sustained health. As for the rest of us looking to keep our hearts healthy, following a diet rich in nutrient-dense foods and avoiding processed foods, refined sugars, and excessive amounts of sodium can help us do the same. Even if it means avoiding the occasional chili-doused meal.
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