Stick to these healthier foods concerning your heart health. Some foods need to be avoided entirely for heart health reasons, but there are plenty of healthy alternatives to aid in your heart health!
Most people find that with a heart diagnosis, a diet change must come along with it. Many folk’s diets influence their well-being. Years of an unhealthy diet can result in chronic disease, among many other lifestyle reasons.
If you have had a heart diagnosis by your doctor, you may be asked to give up “junk food”. That term amasses lots of unhealthy foods into one category, but some do not know what foods are healthy or not. To keep you on track, here are 8 foods to avoid for people with heart disease. Also included are a list of healthier alternatives that will help you achieve your diet goals.
8 Foods to Avoid for People with Heart Disease
- Full-Fat Dairy
Often, you will see only low-fat dairy recommended to those with heart issues. This is due to full-fat dairy being high in saturated fat, which is linked to developing heart problems.
Saturated fat increases your risk of heart disease by damaging arteries and increasing the levels of LDL, or “bad” cholesterol in the body. This bad cholesterol can clog your arteries and increase the chance of heart attack and stroke over time.
A recent study from Harvard Nutrition found that for folks who replaced their dairy fat calories with vegetable fat, their chance for developing cardiovascular disease dropped by 10% to 24%. They also found that full-fat dairy when consumed with a healthy balanced diet neither increases or decreases your chances of developing cardiovascular issues.
Take these results with a grain of salt, as full-fat dairy has been believed to contribute to heart health for decades.
If you do decide to cut out full-fat dairy, replace it with these alternatives:
- Fat-free milk
- Low-fat yogurt
- Fat-free cream cheese
- Fat-free half ‘n half
- Low-fat cheeses
- 1-2% Greek yogurt
- Red Meat
Saturated fat, the nemesis of heart health, can be found in high amounts in red meat. As said before, saturated fat raises the bad cholesterol and damages the arteries along the way.
Many studies have found links between a “western diet” consisting of red meat, processed foods, sugary desserts, refined grains, and few whole vegetables and fruits with the onset of cardiovascular disease. This type of diet is found to not only increase the chance of heart disease, but also cancer and early death.
Instead of totally giving up red meat, many nutritionists report making healthy choices if eating red meat. Choose lean red meat such as bison, as lean red meat contains at least 10 essential nutrients that our bodies need. Choose red meat once or twice per week among healthier options for a balanced diet.
Choose these foods in combination with your red meat intake:
- Lean chicken breast
- Turkey
- Plant-based meats
- Substantial vegetables such as cauliflower, zucchini, and sweet potato
- Tofu
- Fish and seafood
- Lentils
- Fried Foods
Not only are fried foods high in calories and trans fats, but they may also increase your risk of developing heart disease, diabetes, and obesity. Two large observational studies found that fried foods were linked to poor heart health.
One study found that women who ate fried fish more than once per week had a 48% greater chance of developing heart failure in their lives compared to those who enjoyed fried fish 1-3 times per month. In contrast, eating baked or broiled fish was associated with a lower risk of heart failure.
Multiple other studies have found that eating fried foods significantly increases your chance of developing type 2 diabetes. In one study, folks who ate fried foods more than 7 times per week were found to be 55% more likely to develop type 2 diabetes in their lifetimes. The less fried food intake, the less chance of developing diabetes.
Instead of fried foods, try these alternative healthy fats and crunchy snacks:
- Avocado
- Salmon
- Mackerel
- Carrots
- Celery
- Sweet potato
- Jicama
- Processed Snacks
Any snack that has undergone chemical or modified processes to create is considered a processed snack. These include chips, cookies, crackers, fruit snacks, and white bread. The more processed a food is, the more stripped of nutrients it becomes.
Processed snacks may be cheap or convenient, but they can negatively impact your health. Ultra-processed foods with added refined sugar and fats are the worst culprits. This includes foods like pizza or cheap hot dogs.
Many studies have found that people who eat many servings of ultra-processed foods per day have a much higher instance of developing cardiovascular issues. One study in particular found participants to have a 58% higher chance of dying from cardiovascular issues when consuming many servings of processed snacks per day.
Instead of processed snacks, focus on whole snacks such as:
- Rice cakes
- Fresh fruit
- Fresh vegetables
- Whole seed crackers
- Nuts
- Popcorn
- Fast Food
Just like fried and processed foods, fast food is also detrimental to heart health. Huge amounts of fat, calories, and salt can be found in most fast food options. The appeal is that these foods are easy to obtain, cheap, and require no effort whatsoever.
In fact, it was found that people who live close to one or more fast food establishments are associated with a higher risk of developing heart disease. Researchers found that living within a half-mile of any fast food restaurant was associated with a higher risk of developing heart issues. Folks who lived farther away from past food had a much lower risk.
Instead of going out for fast food meals, a great alternative is to cook at home. Cooking for yourself is easier said than done, but there are thousands of easy recipes with 5 ingredients or less for each meal of the day. Your heart health is worth it.
- Processed Meats
Meat that undergoes processing such as bacon, sausage, jerky, hot dogs, ham, corned beef, and lunch meat are among the least heart healthy foods. Any salted, cured, or smoked meats are considered processed meats.
Processed meats contain saturated fat in high numbers. They also contain significant amounts of nitrates and sodium. Sodium can actually cause your arteries to expand to account for more blood flow. The arteries can become damaged over time from heavy salt consumption, leading to hypertension and other issues down the road.
Instead of processed meats, look for these alternatives:
- Whole chicken breast
- Seitan
- Tofu
- Starchy vegetables
- Unprocessed whole meats
- Excess Refined Sugars
Refined sugar is an unhealthy food found in almost all processed foods. The more refined sugar you consume, the higher chance you have of developing obesity in your lifetime. Even if you aren’t overweight, sugar intake increases your risk of heart disease.
Stick to foods with a label of “no added sugars” and be sure to read all labels before buying food. Sugar can be hidden in ingredients by using other terms such as high fructose corn syrup, or simply fructose. Refined sugar is sneaky and can be found in so many unsuspecting foods at the grocery store or drive thru.
To avoid extra refined sugar, purchase unsweetened versions of your favorite foods. Also, eating whole fruits and veggies will cut down on your sugar intake. Also avoid aspartame if possible, which is a carcinogenic sugar-alternative found in most diet sodas and sugar-free gum.
Enjoy these natural sweeteners instead:
- Honey
- Maple syrup
- Natural fruit juices
- Agave
- Keto sweeteners
- Soda
In the same realm as sugar, soda should be avoided at all costs with a heart disease diagnosis. One can of soda has 10-13 tablespoons of sugar alone!
Diet soda may even be worse than regular. Soda considered “diet” has aspartame sweetener rather than sugar, which can cause some pretty nasty side effects. Some side effects include abdominal pain, depression, hearing loss, bloating, and diarrhea.
Aspartame was rushed to market quickly without many studies done in regards to the effects. It is now being studied as an element in food that can induce seizures and other ailments, especially in those already suffering with chronic illnesses.
Both sugar and aspartame are not safe for regular consumption, and soda is the main avenue in which they are consumed. Giving up soda in favor of healthier options can decrease your risk of developing chronic illness.
When giving up sugary soda, gravitate towards these instead:
- Sparkling water
- Freshly pressed juices
- Water
- Vegetable juices
- Green tea
Conclusion
While there are tons of foods to avoid for people with heart disease, the amount of healthy foods that are permitted far outweigh the bad. Not only will a healthy diet aid in your heart, it will aid in your overall health. A great diet can influence how you feel on a day to day basis and there is no need to deprive yourself or starve, there are many great heart healthy meals and Dash Diet snacks for you to enjoy. There is no time like the present to adhere to healthy alternatives instead of junk food!
