Your diet is one of the most important factors in every aspect of your wellbeing. It isn’t just your weight loss efforts that unhealthy foods could take a toll on; the foods you eat can also make or break the health of your cardiovascular system. In addition to adding heart-healthy foods to your plate, it’s crucial to limit your intake of certain harmful foods and beverages if you want to keep your heart in great shape. And unfortunately, many of the things you might be consuming on a regular basis could be setting you up for a higher risk of heart disease and other cardiovascular issues over time.
To shed some light on a few of the worst foods and beverages that might be destroying your heart, we spoke to nutritionists Krutika Nanavati and Lisa Richards, creator of The Candida Diet. They told us that fried foods, processed meats, sugar-sweetened beverages, pastries, and energy drinks are among the worst options. Learn more about the risks of each below.
1. Deep-Fried Foods
Fried foods are undeniably delicious. After all, who doesn't crave some salty, crunchy French fries, fried chicken, or onion rings every now and then? Unfortunately, though, Nanavati notes that "deep-frying increases unhealthy fat content and sodium levels in food, leading to plaque buildup in arteries and strain on the heart." Yikes! Over time, that buildup of plaque could result in issues like blood clots, heart attack, stroke, and more. It's best to stay away from fried foods and stick to healthier snacks instead.
2. Processed Meats
We love a salami sandwich or a hot dog as much as the next guy, but the sad truth is that regularly consuming processed meats can lead to a wide array of health issues—especially when it comes to your heart. Nanavati warns that meats like bacon, sausage, hot dogs, salami, and deli meats are "high in saturated fat and sodium, which increase LDL cholesterol and blood pressure, respectively, posing a double threat to heart health." A high-sodium diet can indeed take a serious toll on your body. When possible, choose fresh, lean meats instead.
3. Sugar-Sweetened Beverages Like Juice
You may think that a glass of juice is a healthy way to start your day each morning. After all, the benefits of fruit are well-known. Unfortunately, though, fruit juice is typically loaded with sugar, and Nanavati explains that this beverage, as well as other sugar-sweetened drinks, can result in cardiovascular issues. It's no secret that sugar is tied to numerous health consequences, and this includes many pertaining to your heart.
"Sugar intake has been linked to heart problems," she says. "It raises blood sugar levels, promoting insulin resistance and inflammation, risk factors for cardiovascular issues. Also, sugary drinks contribute to weight gain, another heart disease risk factor." Stick to low-sugar beverages whenever you can!
4. Pastries
Speaking of sugar... If you have a sweet tooth, you may be a big fan of pastries like donuts, cakes, and cookies. But you probably already know that these are a poor choice for your overall health due to the high sugar content and refined carbs. "Refined carbs are stripped of fiber and nutrients, leading to rapid spikes in blood sugar levels," Nanavati warns. "This triggers insulin release, promoting fat storage, weight gain, and heart disease risk. They also lack essential nutrients that support heart health." Choosing whole grains over refined carbs is always a good way to go.
5. Energy Drinks
Here's another sugary drink you should steer clear of for a healthier heart. In addition to all that sugar, energy drinks are made doubly bad due to their caffeine content, Richards warns. "Energy drinks can pose a threat to heart health due to their high caffeine and sugar content, combined with additional stimulants and ingredients," she says. "The excessive caffeine intake from these beverages can lead to increased heart rate, elevated blood pressure, and irregular heart rhythms, especially in susceptible individuals."
Consuming energy drinks on a regular basis, she warns, could "contribute to long-term heart problems," which is why it's best to choose "alternative, hydrating beverages with lower caffeine and sugar levels" to keep your cardiovascular system as healthy as possible. Got it!
