Despite a recent trend toward body acceptance and neutrality, when we talk about "good" and "bad" meals as a society, we still tend to focus on whether they will cause us to gain or lose weight. But there's a lot more to the discussion than how many calories a certain food contains, and when it comes to heart health, one thing is clear: Not all foods are made equal.
Some meals are quite beneficial to your heart, while others aren't (but aren't dreadful either). So, which foods should you take and which should you avoid for improved heart health? We https://techtimetas.blogspot.com/ spoke with cardiologists and dietitians, and here's what we learned.
The Best Heart-Healthy Foods
Let's start https://techtimetas.blogspot.com/ with the good stuff: the meals you should eat if you want to boost your heart health. They are as follows:
Green leafy veggies
We know what you're thinking: eating lush green veggies isn't exactly innovative or thrilling. However, most of us do not receive enough of them, despite the fact that they are essential for heart health.
"Leafy green vegetables like spinach, lettuce, kale, bok choy, and collard greens are a vital component for a heart-healthy diet, and something that most of us don't get enough of," said Dr. Sanjeev Aggarwal, a former chief of cardiac surgery and current medical consultant at Hello Heart. "Several studies have found that eating more green vegetables reduces the risk of heart disease." Foods rich in potassium, folate, and magnesium, such as spinach, are heart-healthy superfoods.
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Folate is an important nutrient for heart health, he says. "It aids in the breakdown of homocysteine, an amino acid in our blood that has been linked to an increased risk of heart disease.
Salmon
Salmon is also a good source of omega-3 fatty acids. "Salmon is a popular source of omega-3 fatty acids," Dr. Marianela Areces of Pritikin Longevity Center noted. "Research has shown that omega-3 fatty acids have anti-inflammatory properties, reduce risk factors for cardiovascular disease, and have a favorable effect in obesity and type 2 diabetes.
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The story continues.
Lentils, beans, and cauliflower
Double fiber foods, such as beans, cauliflower, and lentils, can be beneficial to the heart. Areces stated, "These meals have been demonstrated to decrease cholesterol."
These foods also include plant sterols and stanols, which are naturally occurring chemicals that resemble cholesterol and have been shown in tests to lower cholesterol. Fruits such as blueberries and apples contain plant sterols and stanols.
Quinoa, oatmeal, and barley
Whole grains such as quinoa, whole wheat, oats, and barley are nutritious carbs that reduce the risk of heart disease, according to Aggarwal. "Quinoa is a heart-healthy dish that may be used in place of white rice." It's high in protein, but it's also high in potassium and fiber, which help individuals maintain good blood pressure and decrease cholesterol.
Avocados
Is there another reason to consume avocados? Please, yes! "Avocados have monounsaturated fats, which can help with cholesterol and inflammation," Aggarwal explained. "Several studies have shown that avocados can help decrease the bad kind of cholesterol (LDL), which leads to plaque buildup in the arteries and an elevated risk of heart disease." Because of their high fiber and potassium content, they, like quinoa, can help manage blood pressure and blood sugar levels.
Walnuts
Looking for something really particular that can help your heart? Fill up on walnuts. "Studies have shown that eating walnuts on a daily basis helps lower our LDL or 'bad' cholesterol," noted registered dietitian nutritionist Kylene Bogden.
Foods That Are Bad For Your Heart,
Unfortunately, with the good, comes the bad, and there are some incredibly tasty things out there that aren't excellent for your heart. They are as follows:
Finished meats
Processed meats may be rather tasty (who doesn't like a good hot dog?) However, they are not beneficial for your heart. "Even modest levels can raise the risk of cardiovascular disease," added Aggarwal. "Many processed types of meat include harmful saturated fats." Even low-fat choices are heavy in salt, which can lead to high blood pressure.
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Cakes, pies, and cookies
Sorry, but all that sugar is bad for your heart. "These foods are high in sugar, as well as saturated and trans fats," Areces explained. "A high-sugar diet is harmful to our health in a variety of ways, including raising triglyceride and insulin levels and contributing to becoming overweight or obese, which can lead to pre-diabetes or diabetes." All of them are well-known risk factors for heart disease development.
Foods that are fried
You may want to keep these delights on the conservative side of moderation. "Frying meals increases the amount of toxic trans fats and salt," Aggarwal explained. "Trans fats negatively impact a person's cholesterol profile by increasing bad cholesterol (LDL) and decreasing good cholesterol" (HDL). Participants in the study who ate more fried food According to the American Journal of Clinical Nutrition, women had a greater chance of dying from coronary artery disease.
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Foods branded as low-fat or fat-free
Doesn't that seem counterintuitive? However, these items, according to Aggarwal, are not good for heart health. "Low-fat or no-fat foods offer the impression of being healthy, but they may be the reverse," he stated. "As fat is removed, more sugar is added to preserve flavor." Examine food labels to see how many grams of sugar were added as a fat alternative. Many natural fats are beneficial, thus avoiding fat is not always https://womenvitamin007.blogspot.com/ preferable! Refined sugars and carbs increase the risk of cardiovascular disease.
Diet Coke
If you believe diet Coke is the solution to your health problems, think again. These beverages may be calorie-free, but they aren't doing anything for your heart. "While many people turn to diet Coke to enhance their health, chronic intake can have the opposite effect," Bogden added. "Not only are artificial sweeteners sweeter than table sugar, causing you to crave and consume more sugar, which can lead to chronic inflammation, but studies are emerging that suggest artificial sweeteners can harm our gastrointestinal balance, promoting inflammation and increasing our risk for disease.
Anything really salty
Be cautious if you eat a lot of super-salty meals. "A high-sodium diet has negative consequences on blood pressure, renal function, and physiologic fluid management," cardiologist Dr. Vicken Zeitjian noted. "Because most processed and marketed foods have high salt content, limiting https://womenvitamin007.blogspot.com/ intake is recommended to help lower the risk of cardiovascular disease.
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A Few Words on Moderation
"Everything in moderation," as the saying goes. But does this apply to items that are clearly harmful to one's heart? "A good diet is all about moderation, and heart health goes beyond nutrition," Aggarwal explained. "In order to effectively manage their heart health, people must review their lifestyle choices, exercise routines, stress levels, and other factors." You may improve your nutrition by So there you have it: you may eat hot dogs and cookies this summer as long as you don't https://techtimetas.blogspot.com/ overdo it. Don't forget to fill up on salmon and lush green veggies while you're at it!
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