A heart-healthy diet is low in saturated fat, sodium and overall calories. That's because unhealthy fats contribute to plaque buildup in arteries; sodium can raise blood pressure; and calories lead to weight gain, which puts an unhealthy burden on your cardiovascular system. Naturally, the foods that are high in fat, sodium and calories are among the worst for your heart.
Cheeseburger
As delicious as a good cheeseburger is, the very things that make it so tasty are the things that make it bad for your heart. A cheeseburger made with ground beef can have as much as 68 g of fat and can total 1,000 calories, about half of the average person's recommended daily calorie intake. Using turkey meat instead of ground beef can help reduce the saturated fat and calorie contents. Also swap whole-grain wheat buns for white-bread buns with all those empty calories. Fat-free cheese, though not as tasty, will save you even more fat grams.
French Fries
French fries are usually cooked in unhealthy, corn-based oils and pack 30 to 50 g of fat per serving, as well as 600 to 1,000 calories. If you want your potato fix with a burger or other protein source, opt for a simple baked potato or grill potato slices that have been brushed with olive oil.
Bacon and Processed Meats
Few foods are higher in sodium than bacon and processed meats, such as salami and bologna. Bacon, for example, can have more than 1,000 mgs of sodium per 3.5 oz., and Canadian bacon can contain more than twice that amount. Salt gives these foods their tangy and appealing flavors, but the sodium content in just one serving can be close to or beyond the daily 1,500-mg sodium allowance recommended by the American Heart Association.
Sugary Drinks
Sugar-sweetened beverages, such as soda, sweetened fruit juices and many energy or sports drinks can contribute to high blood pressure, according to a study published online February 28, 2011, by the journal "Hypertension." Researchers found that for every sugar-sweetened drink consumed, there was a noticeable increase in blood pressure. There was no direct cause-and-effect relationship noted in the research, because the study accounted for people who were heavier and drank more soda and sugary drinks. However, researchers did suggest that soda drinkers tended to have less healthy diets overall and that the fructose in these beverages contributed to a rise in serum uric acid levels in the blood, which lowers levels of nitric oxide, a key compound in keeping blood vessels dilated.
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