A healthy heart is one of the most important facets of your overall wellness. And in order to keep your cardiovascular system in great shape, it’s crucial to maintain a healthy diet. Not only does this mean adding antioxidant-rich foods to your meals on a regular basis, but it also means limiting the amount of high-cholesterol foods that could clog your arteries and raise your risk of heart disease over time.
To uncover a few of the worst, most common artery-clogging foods out there, we spoke to health experts Trista Best, dietitian and Lisa Richards, nutritionist and creator of The Candida Diet. They told us that macaroni and cheese and buttered popcorn are two harmful options you may want to consider cutting out. Read on to learn about the risks of each.
1. Macaroni and cheese
There's no denying that pasta is one of the most popular, tastiest foods out there. And it's worth noting that there are plenty of ways to work pasta into a healthy diet. However, unfortunately, classic macaroni and cheese likely isn't the best option for your heart.
"Macaroni and cheese is considered an artery-clogging food due to its high content of unhealthy fats and cholesterol, as well as its typically excessive levels of sodium," Best warns. "Traditional macaroni and cheese recipes often include copious amounts of butter and full-fat cheese, both of which are rich in saturated fats and cholesterol." Say it ain't so!
All of these ingredients could lead to clogged arteries. "Consuming these fats can lead to an increase in LDL (low-density lipoprotein) cholesterol levels, which is associated with the formation of plaque in the arteries," Best goes on.
The amount of sodium is especially concerning. Consuming an excessive amount can lead to a range of health issues, including those that impact your heart. "Many macaroni and cheese dishes are laden with sodium, often coming from processed cheese and seasoning, which can contribute to high blood pressure and water retention," Best says.
Ultimately, it's best to keep your mac and cheese consumption to a minimum. But if you still want to enjoy this indulgent food, there are some ways to make it healthier. "Opting for healthier versions of macaroni and cheese, using lower-fat cheese, whole-grain pasta, and minimizing the use of salt and butter, can make this dish less detrimental to heart health," Best suggests. Got it!
2. Buttered popcorn
Whether you're enjoying a movie marathon or just love a salty, buttery treat, you may find yourself reaching for a big bowl of popcorn from time to time. However, while popcorn can make a healthy snack in moderation, loading it with butter can be detrimental to your heart.
"Buttered popcorn is considered an artery-clogging food due to its high content of saturated fats, particularly from the butter used to flavor it," Richards tells us. "Saturated fats can raise LDL (low-density lipoprotein) cholesterol levels, often referred to as bad cholesterol."
She explains that when your LDL cholesterol levels are too high, "it can lead to the deposition of cholesterol in the arterial walls, contributing to the development of atherosclerosis, a condition characterized by the hardening and narrowing of arteries. This, in turn, increases the risk of heart disease, heart attacks, and strokes." Yikes!
Plus, just as with macaroni and cheese, all of the salt and fat in buttered popcorn "can elevate blood pressure and promote water retention," she adds.
Still want to enjoy popcorn without putting your cardiovascular health at risk? Don't fret! "To make popcorn a heart-friendlier snack, consider using healthier toppings like herbs and spices or a small amount of heart-healthy oils in moderation instead of butter," Richards recommends. Perfect!
