In all the hustle and bustle of a quick grocery trip, it’s easy to overlook the harmful effects that can come with seemingly innocuous products. However, if you’re looking out for your health, it’s crucial to pay attention to what you’re adding to your cart. When it comes to heart health, in particular, there are a few common ingredients that you may want to trade with some healthier alternatives.
According to dietitian Jesse Feder, some of the top offenders are whole milk, cheese, and coconut oil—common ingredients that pack a punch in saturated fats and calories. As he notes, “The high amount of saturated fats in these items can contribute to increases in LDL or bad cholesterol levels,” a significant risk factor for clogged arteries and heart disease. Learn more about the risks of each below.
1. Whole Milk
Whole milk may be creamy and satisfying, but its high fat content, particularly saturated fats, can spell trouble for your heart. Feder warns, "The high amount of saturated fats can contribute to increases in LDL or bad cholesterol levels." Elevated LDL levels are notorious for clogging arteries, setting the stage for cardiovascular issues. Instead, he recommends opting for a fat-reduced milk or a plant-based milk alternative like almond or oat milk, which can provide the creamy texture without the artery-clogging fats.
2. High-Fat Cheese
Cheese lovers, beware! We love cheese as much as the next person. It certainly adds a flavorful punch to dishes. However, it can also a significant source of saturated fats and calories. High-fat cheeses like cheddar, colby, and swiss can be the most detrimental to your heart health. Feder advises, "Instead of [high-fat] cheese, I recommend fat-reduced cheese to help cut back on calories, fat, and saturated fats." Choosing lower-fat cheese options can still satisfy your cheesy cravings while being gentler on your arteries. Additionally, exploring alternatives like nutritional yeast or using cheese as a garnish rather than a main ingredient can help moderate your intake.
3. Coconut Oil
Despite the fact that it's been touted as a healthy option in recent years, coconut oil isn't as heart-friendly as once believed. Feder emphasizes, "Instead of coconut oil, I recommend using avocado or olive oil as these contain much less saturated fats." While coconut oil may have its place in certain recipes, using avocado or olive oil as primary cooking oils can provide a healthier fat profile, rich in monounsaturated fats that support heart health. These alternatives not only offer culinary versatility but also contribute to keeping your arteries clear and your heart happy.
Bottom line
Of course, it's important to remember that every individual has different nutritional needs—and that an extremely restrictive diet can be detrimental to your health in the long run. It's typically just fine to indulge in your favorite cheese or a whole milk latte from time to time. However, by making informed choices and swapping out artery-clogging ingredients for healthier alternatives, you can take proactive steps towards safeguarding your heart health during your next grocery run.
