A heart-healthy diet is one of the most crucial components of a healthy life overall. It’s nearly impossible to overstate the impact your diet can have on your cardiovascular system. While there are plenty of heart-healthy foods you should be adding to your plate, there are also a number of harmful options you should avoid as much as possible if you’re after a stronger heart and a lower risk of disease. Many high-fat foods, in particular, can pose a serious risk to your arterial health and raise your risk of cardiovascular disease.
To shed some light on some of the worst options out there that you should consider cutting out this year, we spoke to Lisa Andrews, MEd, RD, LD a registered dietitian nutritionist at the BodybuildingReviews. She told us that bacon, full-fat ice cream, doughnuts, and prime ribs could have detrimental effects on artery health and heart function.
1. 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 in artery-clogging 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.
2. Full-fat/premium ice cream
Who doesn't love dessert? Ice cream makes for one of the tastiest kinds around, and full-fat, premium varieties are certainly a delicious way to indulge. Unfortunately, although this may seem like a harmless treat, Andrews warns against its consumption due to its detrimental effects on artery health. "In addition to saturated fat, premium ice cream also has lots of sugar, which can make your arteries sticky and more likely to deposit plaque and fat," she says.
Excessive sugar intake can lead to a number of health issues, including insulin resistance and inflammation, which are risk factors for atherosclerosis. Furthermore, the combination of saturated fats and sugar can lead to the formation of sticky substances in the blood known as triglycerides. These triglycerides can contribute to the buildup of plaque in the arteries, further narrowing them and increasing the risk of heart disease.
3. Prime rib
While prime rib may be a tempting choice for meat lovers, Andrews cautions against its consumption due to its high fat and cholesterol content. "Prime rib is one of the fattiest cuts of red meat, making it high in both saturated fat and cholesterol," she warns. Say it ain't so!
Like bacon, these saturated fats can raise LDL cholesterol levels and contribute to the development of atherosclerosis. Additionally, high dietary cholesterol intake has been linked to an increased risk of heart disease. Consuming prime rib regularly can therefore significantly increase the risk of artery-clogging and heart-related complications.
"If you want steak, go for a a lean filet mignon but skip the bacon wrap," Andrews suggests. Noted!
4. Doughnuts
When breakfast rolls around, a doughnut can sound like a delicious way to start they 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. Furthermore, the fat content in doughnuts, typically in the form of unhealthy trans fats or saturated fats, can further elevate LDL cholesterol levels and promote arterial plaque formation. The combination of refined flour, sugar, and unhealthy fats makes doughnuts 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.
Ultimately, as we work towards a healthier life and body in new year, prioritizing heart-healthy food choices is essential for overall well-being. By heeding the advice of experts like Andrews and cutting out these four fatty foods from our diets, we can take proactive steps toward protecting our arteries and preserving heart health in 2024 and beyond.
