WHAT NOT TO EAT FOR A HEALTHY HEART

With cardiovascular disease accounting for one in every three deaths worldwide – its impact on our longevity is extensive – maintaining heart health is paramount for overall wellbeing.

With a healthy diet at the ‘heart’ of positive cardiovascular health, there are foods that cardiologists promote as good and bad for us. Good food includes a variety of fruits, vegetables, whole grains, legumes and nuts. Bad foods are meat, processed foods, dairy and sweetened snacks. While always opting for fresh, unprocessed alternatives significantly contributes to heart health, certain foods are a red flag – and should be avoided at all costs.

Meat – Red meats such as beef, veal and lamb are rich in cholesterol and saturated fat, which can be detrimental to heart health. It’s better to select leaner protein sources like plant-based options and organic white meat or fish. Bacon, hot dogs and processed meats are extremely high in saturated fat and sodium – both of which contribute to heart disease risk.

French fries and fried foods – Deep-fried foods like French fries contain unhealthy fats and excessive salt, which can elevate blood pressure and increase the risk of heart disease. Choose baked or grilled alternatives to satisfy cravings without compromising heart health.

Sugary drinks and cereals – Beverages and cereals loaded with added sugars contribute to weight gain and raise the risk of heart disease, diabetes and obesity. Choose water or unsweetened beverages and select cereals with minimal added sugars – or fruit alternatives for breakfast.

Potato chips and snack foods – Processed snacks like potato chips and crisps are high in sodium and unhealthy fats, leading to weight gain and heart-related issues. Instead, choose nutritious snacks like nuts, seeds or dried fruits to support heart health.

Dairy products – Full-fat dairy options can increase saturated fat intake and negatively impact heart health. Choose dairy-free alternatives or reduced-fat dairy products to reduce the risk of heart disease.

Baked goods, cookies and pastries – These treats are often laden with sugar and unhealthy fats – contributing to weight gain and heart disease risk. Enjoy them occasionally but prioritise heart-healthy snacks like fruits and nuts for everyday indulgences.

When it comes to fostering a healthy heart, dietary choices play a significant role. We can easily set the stage for a holistic approach to heart health by avoiding these foods and embracing a balanced diet rich in fruits, vegetables, whole grains and lean proteins. Incorporating colourful fruits and vegetables provides essential vitamins, minerals and antioxidants that support heart function and reduce the risk of cardiovascular disease. Whole grains like oats, brown rice and quinoa are high in fibre, which helps maintain healthy cholesterol levels and reduces the risk of heart disease. Opting for healthy fats from sources like olive oil, avocados and nuts can further promote heart health by improving cholesterol levels.

For personalised nutritional guidance and expert advice on promoting optimal heart health, consider Kamalaya Connect’s online nutritional and dietary advice for optimal health sessions. This 60-minute online one-to-one consultation offers tailored nutritional recommendations and valuable insights to help you achieve your health goals and maintain a thriving heart. Find out more here: Nutritional Guidance.