Currently, heart disease is the leading cause of death for American women and men. Along with getting plenty of exercise and keeping your weight under control, eating a healthy diet goes a long way in preventing its development. Foods that cause an increase in your cholesterol levels, particularly low-density lipoprotein cholesterol, are the main culprits contributing to atherosclerosis, or hardening of the arteries. Limiting these foods, or removing them from your diet entirely, is one of the best ways to avoid or manage heart disease.
Saturated and Trans Fats
The first foods you need to strictly limit are those containing saturated fats, trans fats and cholesterol. MayoClinic.com states reducing the amount of these fats in your diet is the most important step in reducing your risk of heart disease. Saturated fats are found in butter, lard, margarine, whole-fat dairy products and animal fat, which includes red meats and pork. On product labels, trans fats are typically listed as partially hydrogenated oils, and usually found in abundance in commercial snack goods, such as potato chips, cookies and fried foods. Cholesterol-containing foods include egg yolks, shellfish, meats and dairy products.
Refined White Starch and Sugar
While carbohydrates are the body's main source of energy, carbohydrates from refined sources contribute to elevated cholesterol levels and weight gain, two factors which increase the risk of heart disease. Foods containing the simple carbohydrates, refined white flour and sugar, are typically poor in nutrients and high in calories. Avoid packaged food as much as possible, as they are more than likely high in refined sugar and flour. These foods include white bread, egg bread, white pasta, white rice and sugary breakfast cereals. Other foods to avoid include white potatoes, granola bars, doughnuts, buttered popcorn, candy, cookies, pies, cakes, fruit drinks and sodas. On product labels, sugar may be listed as corn syrup, cane sugar, sucrose or honey.
High-Sodium Foods
Sodium is an essential nutrient that you get from your diet. However, too much sodium can lead to high blood pressure and heart disease. Most likely, the sodium in your diet from the use of table salt is more than enough to fill your daily need. Unfortunately, many packaged foods contain high levels of sodium. Check all product labels for sodium content and put back any with high sodium counts. Many soups, tomato sauces, soy sauces, frozen dinners and lunch meats contain an enormous amount of sodium.
Fast Foods
Most fast foods can be considered the triple threat of heart disease. They are usually loaded with fat, sugar and salt, all of which increase your risk of developing heart disease. Fast foods are convenient and easy, making them tempting if you have a busy life. HelpGuide.org states eating just one fast food meal can load you up with more fat and sodium than you require for the day. Don't use fast foods as a staple in your diet, rather enjoy them only occasionally for better heart health.
References
- HelpGuide.org; Eating to Prevent Heart Disease & Boost Heart Health; May 2010
- MayoClinic.com; Heart-Healthy Diet: 8 Steps to Prevent Heart Disease; March 2010
- University of Maryland Medical Center; Heart-Healthy Diet: Nutrition Basics; May 2009
- HelpGuide.org; Tips for Making Healthy Fast Food Choices; Maya W. Paul, et al.; September 2009
