1. Soft Drinks
Sorry, soda lovers! Dr. London says that soft drinks of all types should be avoided, especially if you're after a healthier heart. "Yes, both diet and regular soft drinks are liquid death," he says. "Don’t drink ’em." According to Dr. London, soda is one of the worst things you can put into your body. While many people assume diet sodas are a healthier option, research suggests that artificial sweeteners may be linked to metabolic issues and even an increased risk of stroke and heart attack. In short: reach for healthier beverages for the sake of your heart.
2. Store-Bought Fruit Smoothies
It may be surprising to some to hear that many fruit smoothies are actually unhealthy. When you make smoothies at home, they're a perfect way to fit healthy fruits into your diet. But as it turns out, most bottled varieties that you'll find at the store are loaded with sugar, making them a poor choice for your heart health.
"Some commercial smoothies have a high amount of added sugar which may contribute to inflammation, insulin resistance, and potential damage to the arteries," Gervacio tells us. Plus, when you regularly sip on bottled smoothies, you put yourself at risk of weight gain. Naked smoothies, for example, can contain as many as 390 calories.
As Gervacio explains, "It’s better to make your own smoothies and add whole fruits, vegetables, dairy, or other ingredients without added sugars." Got it!
3. Certain Vegetable Juices
Vegetables are oftentimes touted as the healthiest foods around—and for good reason! Eating an ample amount of nutrient-rich veggies can do wonders for your health. However, Gervacio notes that some store-bought vegetable juices are a different story. They could do more harm than good when it comes to your heart.
"There are vegetable juices that have a high sodium content which can elevate the blood pressure, stressing the cardiovascular diseases," she says. "Consuming too much sodium can lead to an increase in blood volume and fluid retention, which then raises blood pressure." Yikes! Who knew?
"As an alternative, make fresh vegetable juice at home to control the salt and even the sugar content," Gervacio suggests. There are plenty of healthy, tasty juice recipes out there.
4. Milk Products
According to Dr. London, it may be a good idea to cut out dairy, too. "Number three, milk products," he continues. "Check this out. We are the only mammals that drink milk outside of infancy, and we drink it from a different species. Think about it." Inflammatory responses, elevated cholesterol, and links to certain cancers have made milk and cheese controversial in the nutrition world—and Dr. London seems to be on the side of those who choose to avoid these products.
"High-fat dairy products are very high with saturated fats, which can directly contribute to artery plaque formation and inflammation over time," Dr. Otulana adds. This doesn't mean you have to give up dairy altogether—but choosing lower-fat dairy products is a good idea.
5. 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.
"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.
6. Alcohol
Happy hour may not be so happy for your health. According to Dr. London, "Alcohol is absolutely toxic to every cell in our bodies." Yikes! "Even moderate or occasional use is in fact detrimental," he says. According to research, this is likely true: even small amounts of alcohol may increase the risk of arrhythmias, high blood pressure, and heart disease. That might not be worth the trade-off of a buzz. As he says, "Stop actively poisoning your body."
"Alcohol can increase blood pressure, induce inflammation, and negatively impact cholesterol balance, significantly damaging arteries with chronic use," Dr. Otulana warns. It's in your health's best interest to limit your intake of alcohol—or cut it out altogether—especially if you want to keep your heart in the best shape possible.