Snacks and beverages are a delicious part of people’s daily routines, adding flavor and fun to your busy lives! However, not all snacks and drinks are great for you; some can sneakily sabotage your heart health even if they seem harmless! Some of these treats can raise blood pressure, promote inflammation, and contribute to weight gain.
To learn about three popular snacks and beverages to avoid for better heart health as you age, we checked in with nutritionists Lisa Richards, dietitian Catherine Gervacio, and Valerie Maclin from Smaller U Weightloss. According to them, mozzarella sticks, energy drinks, and pastries are the ones to steer clear of. Read on to learn more.
1. Mozzarella sticks
There's a reason these gooey sticks are so popular as a movie theater snack! If you love eating real cheese, you're probably a fan of fried, cheesy mozzarella sticks—but your heart isn't. This beloved snack can be pretty bad for your heart health if consumed frequently, Richards warns.
"Mozzarella sticks are considered an artery-clogging snack due to their high levels of unhealthy fats and refined carbohydrates," she says. "These sticks are typically coated in a batter and deep-fried, which not only increases their calorie content but also introduces trans fats and saturated fats from the frying oil."
Richards adds that "trans fats and saturated fats are known to raise LDL (bad) cholesterol levels, contributing to the buildup of plaque in arteries, increasing the risk of atherosclerosis and heart disease."
Meanwhile, "The refined carbohydrate content in the batter and breading can lead to spikes in blood sugar levels, potentially impacting insulin sensitivity and promoting inflammation," making matters worse for your whole body, including your heart.
"Regular consumption of mozzarella sticks, along with other fried and high-fat foods, can have detrimental effects on cardiovascular health and overall well-being," Richards concludes.
Instead, experts recommend sticking to these healthier snacks.
2. Energy Drinks
We could all use a caffeine fix from time to time. And if coffee isn't your thing or you need something a little heavier duty, you may reach for energy drinks. However, Gervacio warns that regularly consuming these sugary, caffeinated beverages could be dangerous for your heart over time, potentially contributing to life-threatening complications.
"Energy drinks commonly contain caffeine and sugar, which may elevate blood pressure and contribute to arterial stiffness," she says. "Caffeine can temporarily increase blood pressure by stimulating the release of adrenaline."
The sugar content, in particular, is especially concerning. It's no secret that consuming excessive amounts of sugar can be detrimental to your health, including that of your heart. "A diet that is high in added sugar can lead to dyslipidemia or an imbalance of blood lipid levels," Gervacio warns.
Luckily, there are plenty of healthy alternatives. "Instead of energy drinks, opt for green tea or black coffee to feel energized and alert. However, both should still be taken in moderation," Gervacio says.
READ MORE: Nutritionists Say Women Over 40 You Should Prioritize These 4 Foods For Heart Health
3. Pastries
Fall pastries have a special place in everyone’s hearts! But many popular fall pastries can be artery-clogging foods as well. Treats like pumpkin spice donuts and apple fritters are often deep-fried and loaded with sugar and unhealthy fats, making them high in calories and saturated fat, which can raise cholesterol levels. Pecan pie bars, packed with butter and syrup, are rich in both saturated fat and sugar, contributing to unhealthy cholesterol and a bigger waistline. Similarly, cinnamon rolls are packed with calories and full of saturated fat.
And that’s not all. Even classic fall pies like pumpkin or apple, especially with heavy, buttery crusts, can add unnecessary fat and sugar to your diet. "Pastries made from sugar, white flour, and trans fats promote weight gain and clog arteries. Choose whole grains, natural sweeteners, and dark chocolate to satisfy cravings without the damage," Maclin notes.
Maclin further adds that you don't necessarily need to cut all of these foods out of your diet; instead, practice portion control. "Moderation is key. Pick one or two treats, but focus on balanced, minimally processed meals for most of the time. Small changes make a big difference. Home cooking is your best strategy," she says.
Check out some heart-healthy snack options here!
