As a cardiologist who has treated thousands of patients, I am often asked what foods I should eat for a healthy heart.
Of course, you don’t have to be a nutritionist to know that eating cheeseburgers, donuts, and fries consistently doesn’t work. However, there are some popular choices that are actually not good for your heart.
Here are five foods I always try to avoid overeating, and the foods I chose to replace them with.
1. Bread
Many people are surprised to know that bread and baked goods Some of the largest contributors of sodium in our diet. High sodium intake can increase blood pressure. Major Risk Factors for Heart Disease and Stroke.
For example, a regular bagel contains 500 milligrams of sodium. American Heart Association Recommended per day for most adults.
Refined flour in bread can also spike blood sugar levels. And remember, just because it’s brown doesn’t make it any better.
For fiber content, I try to look for visible grains and seeds throughout each slice, aiming for at least 3 grams of fiber per 100 calories.
2. Margarine
Too much butter isn’t good for your heart, and alternatives such as margarine aren’t always better.
It used to have more trans fat. “Bad” Cholesterol Lowering “Good” Cholesterol — Margarine Before FDA Enforcement Prohibition of partially hydrogenated oil But just because it’s free of trans fats doesn’t mean margarine will automatically be better for us.
Many products on the market are made with palm oil, which is high in saturated fat. It can raise your cholesterol.
Margarine made from olive or linseed oil is a better choice. Olive oil contains very little saturated fat and no trans fat. Another butter substitute I love is mashed avocado.
3. skimmed milk
Milk and dairy products containing milk fat are the main sources of saturated fatty acids. Skim milk may be a better option, but I encourage people to switch to skim milk and try alternatives.
Almond, cashew, and macadamia nut milks are high in heart-healthy unsaturated fats, as are soy, hemp, and flax milks.
if you drink milk good source of calcium, know that calcium is found in a variety of foods. Almonds, broccoli, kale, oranges, beans, edamame, figs, and canned salmon are all heart-healthy options that can add calcium to your diet.
4. Diet soda
Although it may not contain sugar, diet sodas can disrupt biochemistry. Recent research Researchers have found that the artificial sweeteners in diet soda can affect the production of a key protein in the gut that prevents obesity and diabetes.
As a refreshing drink option, I like black tea. heart-healthy compounds Helps fight inflammation and cell damage.black tea and green tea Associated with lower risk of heart attack and stroke.
Another great option is a glass of sparkling water with fresh fruit and mint leaves.
5. Granola bars
It may sound healthy, but most granola bars contain a lot more than the oats, nuts, and fruits that are usually highlighted on the front of the package.
Many are also on board added sugarartificial sweeteners, palm oil and other counterproductive ingredients.
I prefer raw nuts as a more satisfying snack. When eating oats, it’s common to have an oatmeal breakfast with dried or fresh fruit as a sweetener.
Dr. Elizabeth Clodus Cardiologist and Founder Step One FoodsTrained at the Mayo Clinic and Johns Hopkins, Dr. Clodus has published dozens of scientific papers and authored books for patients throughout his career.Slay the Giant: The power of prevention to beat heart diseaseserved as the first editor-in-chief of Cardiosmart.org.
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