As we age, our risk of heart disease rises. According to The National Institutes of Health, adults age 65 and older are more likely than younger people to summer from cardiovascular disease. Luckily, there are a few ways to mitigate your risk in middle age. That starts with implementing heart-healthy habits into your daily routine—and it also means putting an end to unhealthy ones. As it turns out, one of the most important factors to consider is your diet.
To discover some of the worst artery-clogging habits that could be raising your risk of heart disease, we spoke to dietitian Sheri Berger, RDN, CDCES. She told us that eating processed meat, failing to consume enough fruits and veggies, and eating too many sweets are all habits you should cut out immediately if you want to keep your heart healthy. Learn more about the health risks at hand below.
1. Eating processed meat for breakfast
When you think of breakfast foods, bacon, sausage, ham, and other meats may pop into your head. Unfortunately, although these foods may be breakfast staples, Berger warns that they can take a toll on your heart health for a few reasons.
"Greasy and sodium-ridden meats such as sausage or bacon should not be eaten often in our 40s and beyond," she says. "Eating a diet that is high in saturated fat and sodium can increase our risk for heart problems, in particular, high cholesterol and high blood pressure." Yikes!
Berger points out that The American Heart Association recommends limiting sodium to 2300mg per day, but she suggests cutting that down even further to 1500mg.
She offers some advice if you still want to have a side of meat with your breakfast while keeping your heart healthy: "Choosing a leaner sausage made from chicken or turkey can save on saturated fat." Got it!
READ MORE: Cardiologists Agree: This Is The One Processed Meat You Have To Stop Buying ASAP
2. Not eating enough fruits and vegetables
In addition to cutting certain foods (like processed meats) out of your diet, it's also important to ensure you're getting enough nutrients from fruits and vegetables. If you have a bad habit of forgetting to eat your veggies, Berger says it's time to make a change for your heart health.
"Fruits and vegetables are the most nutritious foods out there," she says. "They give us important nutrients such as fiber, vitamins, and minerals and they are low in calories."
Berger points out that fiber, in particular, is a crucial nutrient for heart health: "Fiber is needed for blood cholesterol regulation. When we eat foods such as pears, apples, and beans the soluble fiber in these foods forms a gel around the LDL (bad cholesterol) in our digestive tract and escorts the LDL out of the body."
She says you should be eating at least 5 servings of fruits and vegetables every day and aiming to fill at least half of your plate with them at every meal. Additionally, choosing healthy snacks (like these) that feature fruits and vegetables is always a good idea. "I love pairing a handful of nuts and a piece of fruit for a snack. Hummus paired with veggies such as baby carrots, mini bell peppers, cucumber slices, or cherry tomatoes makes for a satisfying dose of protein and fiber," Berger suggests. Yum!
3. Eating too many sweets
If you have a sweet tooth, it can be hard to resist candy, baked goods, and sugary beverages. However, Berger says limiting your sugar intake is crucial if you want to keep your heart happy and healthy. Unfortunately, that means laying off the sweets as much as possible.
"Eating excessive added sugar can raise triglycerides, a common fat in the blood that contributes to cholesterol levels," she explains, noting that The American Heart Association recommends a sugar intake of 25g per day for women and 36g for men.
"In our 40s, we can still enjoy sweets, but watching how often and the portions is important," she tells us. Instead of reaching for a piece of cake or a cookie, for example, Berger recommends "spicing up a piece of fruit for a naturally sweet dessert," such as a baked pear with a dollop of yogurt. Our mouths are watering!
The bottom line
Ultimately, maintaining a healthy heart means making a range of healthy decisions every day, including staying active, getting enough sleep (learn more about how sleep effects heart health here), and more. However, your diet plays a major role. Prioritizing balanced meals and following Berger's advice by kicking these habits is a great way to promote a healthier heart and body.
