According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death for men and women, regardless of ethnicity or race.
While we can’t avoid certain risk factors like family history, we can certainly adopt a healthier lifestyle to improve our heart health.
Dr. Elizabeth Klodas, a Mayo Clinic and Johns Hopkins-trained cardiologist, recently shared the five foods she avoids to protect her heart.
What 5 Foods Do Cardiologists Say To Avoid?
“Everyone knows that we won’t benefit from a consistent diet of donuts, cheeseburgers, and French fries,” said Klodas. Many are unaware that there are several popular choices that are not as healthy for their heart as they might think.” The following are the five most common, according to her.
Though skim milk is lower in saturated fat than whole milk, Klodas recommended: “switching it up and trying alternatives.” Instead of dairy, consider almond, macadamia nut, or cashew milk, which has more unsaturated fats. Other alternatives are soy, hemp, and flax milk.
If you’re concerned about not getting enough calcium, include broccoli, kale, beans, oranges, edamame, figs, and other calcium-rich foods in your diet.
All less-sugar foods are not necessarily equal healthy.
“Don’t think artificial sweeteners as a safe and healthy alternative to sugar,” French researchers wrote in an observational study, even though they are the “extensively used substances in products on the global market.”
Besides water—maybe with some mint or fruit – Klodas shared that she drinks “tea, which is full of heart-healthy compounds that help fight inflammation and prevent cell damage. Green and black tea have been linked to lower risks of heart attack and stroke.”
It may come as a surprise to you. Baked goods and bread are some of the leading contributors to sodium in our diets. For example, one plain bagel has almost a third of the American Heart Association’s recommended daily sodium intake.
A healthier option is bread, in which you can see grains and seeds throughout, with at least three grams of fiber per 100 calories.
When you are looking to buy something delicious and creamy to spread on your multigrain bread, please remember to check the ingredients in the spread. Although partially hydrogenated oils were banned in 2015, many kinds of margarine still contain palm oil, which can raise cholesterol.
Margarine made from olive oil or flax oil is a better choice. For example, olive oil has only minor levels of saturated fat and no trans fats.
Although dubbed as a healthy alternative to candy, many granola bars have added sugars, artificial sweeteners, and palm oil, the downsides of each already mentioned above.
Instead, eat oatmeal for breakfast and raw nuts themselves. Also, swap fresh or dried fruit for sugar.
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me age is just a number!”