It’s crucial to take your heart health seriously if you want to lead a long life. In fact, heart disease is one of the leading causes of death worldwide, so making efforts to improve your cardiovascular health is one of the most important things you can do for your overall wellbeing. There are many steps to take towards a healthier heart, but one of the most integral aspects to consider is your diet. Unfortunately, many foods you may be eating on a regular basis could be increasing your risk of heart disease, heart attack, and even stroke.
To shed some light on a few of the biggest offenders that could be lurking in your kitchen right now, we spoke to nutritionists Mary Sabat, Catherine Gervacio, and Lisa Andrews. They told us that margarine, energy drinks, bacon, potato chips, and donuts could all be taking years off your life. Learn more about the risks of each below.
1. Margarine and Vegetable Oils
Although margarine was once seen as a healthy alternative to butter, health experts now say that it may not be all that better for you. In fact, it comes with its fair share of health risks (including weight gain!). According to Sabat, it may even lead to clogged arteries and cardiovascular issues over time, alongside vegetable oil.
"While they are often marketed as healthier alternatives to butter, certain margarines and vegetable oils contain high levels of trans fats," she warns. "Trans fats are particularly harmful as they raise bad LDL cholesterol levels and lower good HDL cholesterol levels, increasing the risk of arterial plaque formation." Clogged arteries are a major contributor of issues like heart attack and stroke, potentially taking years off of your life. Yikes! You're better off sticking to organic, grass-fed butter (the real deal, that is).
2. Energy Drinks
We could all use a caffeine fix from time to time. And if coffee isn't your thing (despite the benefits) or you need something a little heavier duty, you may reach for energy drinks. However, Gervacio warns that regularly consuming these sugary, caffeinated beverages could be dangerous for your heart over time, potentially contributing to life-threatening complications.
"Energy drinks commonly contain caffeine and sugar which may elevate blood pressure and contribute to arterial stiffness," she says. "Caffeine can temporarily increase blood pressure by stimulating the release of adrenaline."
The sugar content, in particular, is especially concerning. It's no secret that consuming excessive amounts of sugar can be detrimental to your health, including that of your heart. "A diet that is high in added sugar can lead to dyslipidemia or an imbalance of blood lipid levels," Gervacio warns.
Luckily, there are plenty of healthy alternatives. "Instead of energy drinks, opt for green tea or black coffee to feel energized and alert. However, both should still be taken in moderation," Gervacio says.
3. Bacon
Bacon is a beloved breakfast staple for many. Unfortunately, though, it can come with some serious drawbacks when it comes to heart health. Andrews identifies bacon as a major culprit of cardiovascular issues due to its high saturated fat and sodium content. "Full of saturated fat and sodium, beef or pork bacon is one of the worst offenders for clogging your arteries," she warns. "Saturated fat makes your liver produce more cholesterol, which can lead to atherosclerosis (hardening of arteries)."
Saturated fats are known to raise levels of LDL cholesterol, often referred to as "bad" cholesterol. This excess LDL cholesterol can accumulate in the walls of arteries, leading to the formation of plaques. Over time, these plaques can narrow and harden the arteries, contributing to atherosclerosis. The narrowing of arteries restricts blood flow and can eventually lead to heart disease, heart attacks, and strokes. Turkey bacon could be a good alternative. Overall, it's always best to stick to lean proteins.
4. Potato Chips
Potato chips are probably one of the first things that pop into your mind when you picture a good old salty snack. Unfortunately, as delicious (and frankly addicting) as this classic food is, it's also very bad for your health. Regularly munching on potato chips can set you up for a number of health issues, and according to Sabat, that includes a higher risk of heart disease.
"Regular potato chips are typically deep-fried in unhealthy oils, which are high in saturated and trans fats," she says. "These fats can increase cholesterol levels and promote the formation of plaque in the arteries, leading to clogged arteries over time."
Schachter seconds this sentiment, pointing out that this snack is also "loaded with excessive sodium," which can lead to an array of health risks. "The combination of trans fats and high sodium intake can raise LDL cholesterol levels and increase the risk of arterial plaque formation, leading to clogged arteries and cardiovascular diseases," she says. Say it ain't so!
5. Donuts
When breakfast rolls around, a donut can sound like a delicious way to start the day. However, these delectable indulgences can wreak havoc on artery health and heart function. "Most are just refined flour, sugar and fat," Andrews tells us. "Refined flour and fat can raise your blood sugar and risk for diabetes. Diabetes in and of itself is a risk factor for heart disease."
Refined flour lacks fiber and essential nutrients, causing rapid spikes in blood sugar levels. These spikes can lead to insulin resistance and inflammation, both of which are key contributors to atherosclerosis. Plus, the fat content in donuts, typically in the form of unhealthy trans fats or saturated fats, can also lead to higher LDL cholesterol levels and promote arterial plaque formation. The combination of refined flour, sugar, and unhealthy fats makes donuts a significant contributor to heart disease risk when consumed regularly.
"If you must have one, have only one and skip the cake type or cream filled. These are even higher in fat," Andrews warns. Got it!
