While many people prioritize fitness and weight loss when the new year rolls around, it’s crucial to consider how your lifestyle can impact your heart health, as well—and a lot of it comes down to your diet. The good news is that there are so many tasty, heart-healthy foods to choose from. Unfortunately, though, many of the foods a lot of people eat on a regular basis are loaded with unhealthy fats, sugars, and sodium, all of which can take a serious toll on your cardiovascular system and even result in a higher risk of heart disease.
To shed light on some of the worst foods for your heart that may be working their way into your diet, we spoke to dietitian Catherine Gervacio. She warned against six options, from burgers to soda to pizza. Find all of her expert insight below.
1. Fast Food Burgers
Fast food burgers are notorious for their high levels of saturated fats, trans fats, and sodium, all of which can contribute to plaque buildup in the arteries and increase the risk of heart disease. Instead, Gervacio recommends making a homemade burger using lean protein like ground turkey or a plant-based patty. Serving it on a whole-grain bun with plenty of fresh vegetables not only cuts down on unhealthy fats but also adds fiber and nutrients to your meal, making it a more heart-friendly option.
2. Bacon
Bacon may be a breakfast staple, but its high saturated fat and sodium content make it a danger to your heart. "Processed meats like bacon contribute to high blood pressure and an increased risk of heart disease," Gervacio notes. The sodium in bacon leads to water retention and elevated blood pressure, both of which strain the cardiovascular system. For a healthier breakfast, consider swapping bacon for lean protein sources such as grilled chicken or turkey breast. Plant-based proteins like lentils and beans are also excellent alternatives that provide essential nutrients without the added risks.
3. Soda
Sugary sodas are not only a source of empty calories but also a major contributor to weight gain and heart disease, largely due to the astronomical sugar content. Regular consumption of these drinks can lead to insulin resistance and inflammation, both of which are precursors to cardiovascular issues. "This is high in sugar and leads to weight gain, insulin resistance, and inflammation, all of which can contribute to heart disease," Gervacio warns. To quench your thirst, she suggests drinking water infused with slices of fruits like lemon, cucumber, or berries instead, or opting for unsweetened herbal teas.
4. Donuts
Donuts may be a delightful treat, but their combination of refined flour, sugar, and trans fats can cause spikes in blood sugar and contribute to fat accumulation, particularly around the abdomen. This can lead to weight gain and, over time, increase your risk of developing heart disease. Gervacio advises making homemade treats using whole grains, natural sweeteners like honey or maple syrup, and healthy fats like avocado or coconut oil for a healthier indulgence.
5. Margarine
While margarine was once touted as a healthier alternative to butter, some types are loaded with trans fats, which can raise LDL cholesterol and lower HDL cholesterol, leading to clogged arteries. "Use avocado or olive oil as a spread," suggests Gervacio. Both are rich in monounsaturated fats, which are heart-healthy and can help reduce the risk of heart disease.
6. Pizza
Pizza is a comfort food favorite, but its high saturated fat and sodium content, especially when topped with processed meats and extra cheese, can spell trouble for your heart. Gervacio points out that these ingredients can lead to increased blood pressure and cholesterol levels, contributing to heart disease. A healthier option is to make homemade pizza with a whole-grain crust, lean proteins like chicken or turkey, and plenty of vegetables. Using a light amount of cheese or opting for a plant-based cheese alternative can also help cut down on unhealthy fats.
