Processed foods, especially processed meats, have a number of common ingredients that can be detrimental to your heart health, one in particular being saturated fat. “Food that is rich in saturated fat increases total cholesterol, LDL, and lipoprotein (Lp)a.” Says Dr. Raed Bargout, a cardiologist at Dignity Health-Glendale Memorial Hospital in Glendale, California. Cholesterol is a substance found in your blood that is necessary for building healthy cells, but if you have too much of it, it can prevent your blood from efficiently pumping through the body. According to Dr. Bargout, red meat is one that’s especially high in saturated fat. While it’s not necessary to cut it out entirely, when eaten too often, it can put you at higher risk of heart related illness.
So what’s the worst kind of processed meat to buy at the grocery store? It’s likely it’s already in your fridge. “Processed deli meat is on the top of the list for food that can increase the risk of cardiovascular events including heart attacks and stroke.” Dr Bargout says. Besides sandwich meat, hot dogs and sausages are also included on this list. They are very commonly packed with dyes, preservatives, and other heavy processing that is hard on the body. To avoid these ingredients, opt for cooking your own sandwich meat yourself, and check ingredient lists closely to make sure they aren’t long and full of words you can’t pronounce. This is a signal that the product was most likely heavily processed.
Another meat that you may want to cut back on is pork. “Pork is loaded with saturated fat—leading to cardiovascular problems, high cholesterol, weight gain and more.” Says Caitlin Policastro, a nurse practitioner at the New York Center for Innovative Medicine. Weight gain and high cholesterol can both cause heart-related health complications, so being mindful of how much pork you’re consuming is important, especially for people already at risk of cardiovascular illness, whether it’s because of genetics or other health history.
Another way to lower the risk of cardiovascular disease is to add healthy, nutritious foods to your diet. These include fiber, monounsaturated fats (like olive oil, nuts, and natural nut butter), and of course, fruits and vegetables. Additionally, anything rich in omega-3 fatty acids—like fish, plant sources, and fish oil supplements —are good for your heart.
All of this should be balanced with regular physical activity and stress management, as diet, exercise, and mental health should be nurtured. When this is done, it will reflect in our bodies, and reduce the likelihood of developing health issues in the future.