Heart disease is a leading cause of death in the United States, according to the CDC. While things like genetics and pre-existing conditions can make heart related illness more likely, leading a healthy lifestyle is the key preventative measure when it comes to diabetes, high blood pressure, and high cholesterol. With the high concentration of processed foods in our diet these days, it is important to pay attention to the foods you’re buying and cooking with. We asked Dr. Prabhdeep Sethi, Interventional Cardiologist with Dignity Health—St Bernardine Medical Center, what ingredients you should avoid, specifically in processed foods, if you are trying to keep your heart health in mind.
“Both salt and sugar can be deleterious especially for people with pre-existing conditions such as hypertension and diabetes.” Dr. Sethi says. Believe it or not, sugar is present in many foods you wouldn’t realize, so it can really sneak up on you! From ketchup to salad dressing to frozen dinners, many of them are loaded up with sugar. The same goes for salt—reading ingredient labels closely is key, as you can easily lose track of how much sugar and salt you’re consuming each day. The best way to monitor this is to avoid foods with condiments and sauces already mixed in, and add them yourself. Dr. Sethi also recommends avoiding prepackaged, processed condiments and opting for healthier swaps, like herbs and balsamic vinegar, if you want a more savory taste.
Besides avoiding process condiments, leading a heart healthy life is all about balance. Dr. Sethi shares some recommendations for changes you can make to your day to day that will have a positive impact on your life. “As much as possible you should limit processed foods and refined starches.” It's probably not a good idea to eliminate anything entirely from your diet but limiting these things goes a long way for heart health,” Dr. Sethi says, “Second, watch your portion size. Eat with your stomach not with your eyes.” He also emphasizes the importance of staying active. But, it doesn’t require hours of grueling workouts—there are other ways to get moving. “Try to take the stairs instead of the elevator, or park some distance away in a public parking lot so there's a bit of a walk to the entrance. These simple steps keep you in an equitable calorie balance.”
All in all, one of the worst ingredients you can add to your food or cook with are prepackaged condiments and sauces, especially because they are often high in sugar, salt, and preservatives. Avoid processed condiments when possible, and swap them for healthier, lower sugar alternatives. Also, pairing these tips with an active lifestyle and awareness of portion sizes will promote good heart health.
