The World Health Organization (WHO) reports that cardiovascular disease (CVD), or heart disease, is the leading cause of death worldwide. CVD is a group of diseases that affect the heart and blood vessels. Did you know that 4 out of 5 CVD deaths worldwide are caused by a heart attack or stroke? There are many factors that can cause heart problems, but diet appears to play an important role in your heart health. is. Not eating the right foods can put your heart health at risk. Learn which heart-healthy foods to avoid to prevent risks.

What is the role of diet in managing heart health?

It is well established that a healthy diet is directly proportional to health. A 2023 study published in the journal Nutrients found that eating a healthy diet can promote longevity, reduce the risk of diabetes, arterial hypertension, stroke, and obesity, and may help reduce the risk of CVD. This was discovered in a 2017 study.

Diet plays an important role in maintaining cardiovascular health, and a poor diet can increase your risk of high blood pressure, cholesterol, obesity, and diabetes, says cardiologist Dr. Bimal Chajal. A heart-healthy diet should include a combination of nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Sodium, added sugars, trans fats, and processed carbohydrates should be limited. It’s important to reduce your salt intake, as excess sodium increases blood pressure and is a major risk for heart disease and stroke. It’s also important to reduce refined carbohydrates and added sugars from your diet, as they can reduce your risk of diabetes and promote overall heart health.

Also read: Take note of the ultimate dietary tips to manage heart disease.

5 foods that are bad for your heart

1. Processed foods

Eating processed foods that are high in salt and sugar can have a negative impact on your cardiovascular health, says Dr. Chijal. Processed meat is the worst food for your heart. Hot dogs, sausage, salami, and lunch meat are the worst processed meats for your heart. A 2021 study published in the American Journal of Clinical Nutrition found a link between increased intake of processed foods and major CVDs.

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2. Fatty foods

Two types of fats, known as saturated fats and trans fats, are considered potentially harmful to heart health. Saturated fats are typically found in beef, pork, lab meat, chicken, poultry skin, high-fat dairy products, and tropical oils. Trans fats are commonly found in fried foods, margarine, baked goods, and processed snacks such as crackers and microwave popcorn.

3.Fried food

Eating fried foods can increase your blood pressure levels, lower your HDL “good” cholesterol, and make you obese, all of which can increase your risk of heart disease. A study published in the British Medical Journal found that eating fried foods may increase your risk of serious heart disease and stroke. Another study, published in Public Health Nutrition, looked at more than 16,000 participants from 2003 to 2007 and found that eating two or more fried fish meals per week was associated with an increased risk of CVD. It turns out it’s possible.

4. Sweet food

Eating sugary foods regularly can increase your risk of heart disease over time. A study published in the journal BMC Medicine found that eating too much sugar can have negative effects on your heart. Therefore, you should avoid sweet foods and drinks such as cookies, cakes, candies, and carbonated drinks, which can cause obesity and harm your heart health.

5. Refined carbohydrates

Refined carbohydrates or carbohydrates are foods that have gone through a manufacturing process that removes most of their nutritional value. Fiber, vitamins, minerals, and polyphenols can be lost from your diet. “Refined carbohydrates, such as those found in white bread, are devoid of fiber and other nutrients, which can also lead to weight gain and an increased risk of diabetes and heart disease,” says nutritionist Dr. Neeti Sharma. I am.

Best foods for heart health

Here are some healthy eating options if you want to prevent heart disease, according to experts.

1. Eat a variety of grains, fruits, vegetables, nuts, poultry, fish, and vegetable oils.
2. Avoid trans fats and include healthier fats found in foods like avocados, nuts, seeds, and olive oil.
3. Choose protein sources like fish, chicken, beans, and lentils while avoiding fatty, processed meats.
4. Berries such as strawberries, raspberries, blueberries, and blackberries provide nutrients that are beneficial to your heart.
5. Incorporate grains like quinoa, brown rice, oats, and whole-wheat bread into your diet to prioritize fiber intake and lower cholesterol.
6. Include plenty of fruits and vegetables in all colors and varieties to provide nutrients, antioxidants, and fiber that support heart health.
7. Avoid alcohol consumption, limit your intake of red and processed meat, and reduce refined foods and drinks with added sugar and salt.

Also read: 5 foods that prevent heart attack risk

Lifestyle tips to keep your heart healthy

• For early detection, have regular examinations and checkups.
• Check your blood pressure, cholesterol, blood sugar, and triglyceride levels.
• Eat a balanced diet that includes heart-healthy foods.
• Do at least 150 minutes of physical activity each week to avoid complications.
• Lack of sleep can increase your risk of heart disease, so aim for at least 7 to 9 hours of quality sleep each night.
• To improve your heart health, limit your alcohol intake and refrain from smoking.
• If you are overweight or obese, try to lose and manage your weight to avoid heart problems.
• Control your portions and avoid overeating to avoid all kinds of risks.

These recommendations, combined with exercise and other healthy lifestyle habits, can promote heart health and reduce your chances of developing cardiovascular disease.