It’s crucial to pay close attention to the ingredients we use daily and the role they can play in our overall health. Your diet doesn’t only impact your weight; it can also make a major difference in every area of your wellness, including that of our heart. While there are many heart-healthy foods you can add to your plate on a regular basis, there are also a number of potentially detrimental ingredients that experts recommend steering clear of if you want to keep your cardiovascular system in good shape.
To discover a few of the worst cooking ingredients that could be contributing to cardiovascular health issues such as clogged arteries and a higher risk of heart disease, we checked in with Michael Green, MD. He warned that ingredients high in trans fats, hydrogenated oils, and saturated fats—like margarines and cooking oils—should be avoided as much as possible. Learn more about the risks of these common but detrimental ingredients below.
How margarines, cooking oils, and more can contribute to heart issues
Fats like butters and oils are essential in most recipes—but unfortunately, choosing the wrong one on a regular basis could put you at risk for a range of health issues over time. That's because many options, such as margarine and vegetable oils, are packed with trans and saturated fats, which are a nightmare for your heart when consumed in excess.
"It's important to read food labels carefully and avoid products that contain hydrogenated oils or trans fats," Dr. Green emphasizes. Hydrogenated oils, or trans fats, are prevalent in many margarine products, as well as packaged foods and cooking oils. These oils are created through hydrogenation, a process that transforms liquid oils into solid fats to enhance shelf life and texture. However, Dr. Green cautions, "Hydrogenated oils contain trans fats, which raise LDL cholesterol levels and lower HDL cholesterol levels, increasing the risk of heart disease and clogged arteries."
Additionally, certain cooking oils, such as palm oil and coconut oil, contain excessive amounts of saturated fats, which can also elevate LDL cholesterol levels and contribute to arterial blockages. Vegetable oils also come with a range of other health risks, so it's best to avoid limit your intake as much as possible.
Fortunately, there are healthier alternatives available for cooking oils that can promote cardiovascular health. "An alternative to hydrogenated oils and trans fats is cooking oils high in unsaturated fats, including olive oil, avocado oil, or canola oil," Dr. Green suggests. "These oils contain healthier fats that can improve cholesterol levels and reduce the risk of heart disease." By incorporating these healthier alternatives into cooking routines, individuals can actively support their heart health while still enjoying flavorful and nutritious meals.
To further mitigate the risk of clogged arteries and heart disease, Dr. Green underscores the importance of adopting healthier cooking methods. "Grilling, baking, steaming, or sautéing with minimal oil can help reduce the overall intake of unhealthy fats," he suggests.
"By making these dietary adjustments and limiting the use of hydrogenated oils/trans fats and saturated fats in cooking, individuals can support cardiovascular health and reduce the risk of clogged arteries," Dr. Green concludes. It's time to prioritize heart health in every kitchen, one ingredient at a time.
