When it comes to keeping your heart healthy, one of the most important steps to take is eating a nutritious diet. That means not only adding antioxidant-rich, heart-healthy foods to your plate, but also cutting out certain foods that could be clogging your arteries and raising your risk of heart disease. As it turns out, there are several options out there that experts recommend steering clear of for optimal cardiovascular health.
To discover a few of the worst foods that can be detrimental to your heart, we spoke to cardiologists Frederick Kuhn and Dr. Raed Bargout, along with dietitian Krutika Nanavati and nurse practitioner Caitlin Policastro. They told us that hot dogs, deli meat, and canned foods are some of the biggest culprits. Read on to learn more about the risks of each of these choices.
1. Hot dogs
Hot dogs may be a summer staple, but experts agree that you should be careful about how much of these bad boys you're eating, especially if you want to keep your heart in good shape.
"There’s a reason they are sometimes referred to as 'Death Darts,'" Dr. Kuhn warns. Not only can a single hot dog pack in 314 calories, but they also each contain 18.6g of fat and 810mg of sodium, both of which can take a serious toll on your cardiovascular health.
Plus, since this meat is highly processed, he points out that they contain "various preservatives including sodium phosphate, sodium benzoate, and sodium nitrate which has been linked to cancer in some animal studies." Yikes! All of that sodium can lead to a range of consequences on your health.
This is especially troubling when you consider the fact that many people don't just stick to one hot dog, especially at a cookout. "Eating 2 (people rarely eat one at a summer cookout) contributes over 90% of total daily fat recommended for the average male on a 1500 calorie diet and over 2/3 of daily sodium intake," Dr. Kuhn notes. All in all, it's best to limit your hot dog intake as much as possible.
2. Deli meat
Much like hot dogs, various deli meats should also be limited by anyone who is concerned about their heart health. In fact, according to Dr. Bargout, "Processed deli meat is on the top of the list for food that can increase the risk of cardiovascular events including heart attacks and stroke."
Policastro concurs. She calls out processed pork, like ham or roast pork, in particular. "Besides the fact that [it’s] loaded with saturated fat—leading to cardiovascular problems, high cholesterol, weight gain and more—most pigs are given high doses of antibiotics to keep them alive prior to being slaughtered," she notes, "In addition to being loaded with antibiotics, pigs have a difficult time eliminating toxins because their digestive systems are extremely basic, which compounds the problem." Guess we'll skip that ham sandwich and go with some lean protein like chicken instead!
3. Canned foods
Canned foods are undeniably convenient. They last long, they're easy to stock up on, simple to prepare, and always on hand in your pantry. However, when you consume too much of them, you could be setting yourself up for poor heart health.
According to Nanavati, in addition to the high sodium content, "Many canned foods contain Bisphenol-A (BPA), a chemical that is known to cause hormone disruption and has been linked to a variety of health issues other than heart."
Plus, like most processed foods, canned foods offer very little nutritional value and are loaded with additives. "Since canning typically involves high heat, water-soluble vitamins can be lost as some vitamins are sensitive to heat," Nanavati explains. "High sodium, sugar, or preservatives are sometimes added to canned foods to improve their flavor these can increase the risk of cardiovascular diseases."
However, there are, in fact, canned foods that can be fine for your health. Overall, Nanavati says that you should "look for items with minimal added sugar or sodium and check the serving size. Aim for a variety of fresh fruits and vegetables that are packed without added sauces or syrups." Got it!
The bottom line
There are several factors that play a crucial role in the health of your heart. Incorporating consistent healthy habits into your daily routine is the best way to ensure that you keep it in great shape. However, one of the most important things to consider is your diet. By cutting these foods out (or at least limiting the amount of them that you eat), you could be doing a great deal to lower your risk of cardiovascular disease and other issues.
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