Maintaining a heart-healthy diet is crucial for overall well-being. And while you may be aware of some of the most well-known culprits of heart issues, like excessive red meat, some seemingly innocent foods may be silently contributing to clogged arteries and unwanted weight gain.
To shed some light on a few surprising foods that could be damaging your heart, we spoke to Dietitian Catherine Gervacio. She pointed out four surprising culprits that, when consumed in excess, might pose risks to cardiovascular health and lead to weight gain: baked goods made with baking powder, cottage cheese, salad kits, and meat alternatives. Learn about the risks of each below.
1. Baked Goods with Baking Powder
Many people enjoy indulging in baked treats like pancakes, muffins, banana bread, or zucchini bread. While it's no secret that these foods are often loaded with sugar, which comes with its own health risks, you may not know that they could also pack a lot of sodium into your diet.
Gervacio points out, "Regular baking powder contains about 244 grams of sodium for every ½ tsp amount (2.3g)." Excessive sodium intake can strain the heart, promoting clogged arteries, she warns. Furthermore, these baked goods often consist of refined carbohydrates, contributing to excess calorie consumption.
It's important to be mindful of sodium content in baked goods, especially if you're already dealing with heart-related issues. Opting for low-sodium alternatives or homemade recipes with controlled sodium levels can be a healthier choice.
2. Cottage Cheese
While cottage cheese is often considered a healthy source of protein, Gervacio warns that some varieties, particularly the flavored ones, can be surprisingly high in sodium. She reminds us that "elevated sodium intake is associated with increased blood pressure and can contribute to arterial stiffness, potentially leading to the development of atherosclerosis and clogged arteries."
She cautions, "Consuming large quantities of high-sodium cottage cheese without considering overall calorie intake may contribute to weight gain if it exceeds your daily energy needs." Choosing plain or low-sodium varieties and being mindful of portion sizes is key.
3. Salad Kits
Salad kits may seem like a convenient and healthy option, but Gervacio warns that the pre-packaged dressings and toppings "can be hidden sources of sodium that can affect cardiovascular diseases." These hidden sodium levels can impact cardiovascular health, contributing to conditions like high blood pressure. Additionally, the dressings in these kits are often calorie-dense, potentially leading to excess calorie consumption and weight gain.
Whenever possible, opt for fresh, whole ingredients and prepare your own salads with homemade dressings to have better control over sodium and calorie content.
4. Meat Substitutes
While meat substitutes have gained popularity among those opting for plant-based diets, Gervacio emphasizes that some processed options may contain high amounts of saturated and trans fats. Excessive intake of these unhealthy fats can contribute to elevated cholesterol levels, potentially leading to clogged arteries, she warns. Moreover, these substitutes may be calorically dense, posing a risk of weight gain.
The key, then, is to choose plant-based protein sources that are minimally processed and low in saturated and trans fats. Reading labels and being aware of the nutritional content is crucial for making heart-healthy choices.
Overall, incorporating a variety of foods into your diet is essential, but being aware of potential pitfalls like these can help you make informed choices for heart health. It's always important to approach our diets with mindfulness and consideration for overall cardiovascular well-being.
