The Best And Worst Foods For Your Heart, According To Doctors

Despite a recent movement toward body positivity and neutrality, when we as a society talk about “good” and “bad” foods, we still focus on whether they affect us. Will gain weight or help us to reduce it. But how many calories are in a specific food is up for conversation, and when it comes to heart health, one thing is very clear: Not all foods are created equal.

Some foods are actually good for your heart, some are not so good (but not terrible either), and others are downright bad. So, what foods should you eat and which foods should you avoid for better heart health? We chatted with cardiologists and nutritionists—here’s what to keep in mind.

First, let’s focus on the positive – the foods you should be consuming if you want to improve our heart health. they include:

We know, we know: The idea that you should eat leafy green vegetables is hardly novel or exciting. But most of us don’t get enough of them, and they’re important for heart health.

“Leafy green vegetables like spinach, lettuce, kale, bok choy and collard greens are a key ingredient to a heart-healthy diet, and something most of us don’t get enough of,” says Dr. Sanjeev Agarwal, a former chief of of Cardiac Surgery who currently serves as Medical Consultant at Hello Heart. “Several studies have shown a reduced incidence of heart disease with increased intake of green vegetables. Foods such as spinach are heart-healthy superfoods because they are high in potassium, folate and magnesium.

Folate is an important vitamin for a healthy heart, he notes. “It helps break down homocysteine, an amino acid in our blood that can lead to a higher risk of heart disease.”

Salmon is also an excellent food for heart health. “Salmon is a popular source of omega-3 fatty acids,” said Dr. Marianella Ares, cardiologist at Pritikin Longevity Center. “Omega-3 fatty acids have been shown by research to have anti-inflammatory effects, reduce risk factors for heart disease, and have positive effects in obesity and type 2 diabetes.”

Beans, Cauliflower and Lentils

Foods rich in double fiber, such as beans, cauliflower and lentils, may benefit the heart. “These foods have been shown to lower cholesterol,” Ares said.

These foods also contain plant sterols and stanols, which are naturally occurring compounds that look similar to cholesterol, and which studies have found can lower cholesterol. Plant sterols and stanols can also be found in fruits such as blueberries and apples.

Aggarwal said that whole grains like quinoa, whole wheat, oats and barley are healthy carbohydrates that reduce the risk of heart disease. “Quinoa is an excellent heart-healthy food choice and a great substitute for white rice. It’s not only rich in protein, but also rich in potassium and fiber — both of which help people maintain healthy blood pressure and lower cholesterol. We do.”

Another reason to eat avocado? Yes, please! “Avocados contain monounsaturated fats that may improve cholesterol and reduce inflammation,” Agarwal said. “Several studies have demonstrated the positive effects of avocados in reducing the bad form of cholesterol (LDL) that causes plaque buildup in the arteries and an increased risk of heart disease. Like quinoa, they are high in fiber and Potassium supplements can be effective when managing blood pressure and blood sugar levels.

Looking for something very specific that benefits the heart? Load up on walnuts. “Studies have shown that regular consumption of walnuts can lower our LDL or ‘bad’ cholesterol,” explained the registered dietitian nutritionist. Kylin Bogden.

Unfortunately, with the good comes the bad — and sadly, there are some really tasty foods out there that aren’t so good for your heart. they include:

Processed meats can be really tasty (who doesn’t love hot dogs?) but they’re not great for your heart. “Intake in moderation may increase the risk of heart disease,” Agarwal said. “Processed meats are often high in unhealthy saturated fat. Even low-fat options contain high sodium levels, which can lead to high blood pressure.”

Sorry, but all that sugar isn’t great for heart health. “These items are full of sugars as well as saturated and trans-fats,” Ares said. “A high-sugar diet is harmful to our health in many different ways, including raising triglycerides, insulin levels, and contributing to being overweight or obese, which in turn can lead to pre-diabetes or diabetes.” These are all well-known risk factors for developing heart disease.”

You may want to limit these behaviors to the cautious side of sobriety. “Frying foods adds unhealthy trans fats and salt,” Agarwal said. “Trans fats worsen a person’s cholesterol profile by raising bad cholesterol (LDL) and lowering good cholesterol (HDL). As reported in The American Journal of Clinical Nutrition, study participants ate higher amounts of fried foods. consumed, the risk of death from coronary artery disease was higher.

low-fat or non-fat foods

Seems counter-intuitive, doesn’t it? But according to Agarwal, these types of foods are not good for heart health. “Foods with little or no fat give the illusion of being healthy, but it can be just the opposite,” he said. “To maintain flavor, as fat is pumped out, more sugar is pumped in. Read food labels to see how many grams of sugar may have been added as a fat substitute. Several types of natural Fats are healthy so fat-free may not necessarily be healthy! Refined sugars and carbohydrates increase the risk of heart disease.”

If you thought diet soda is the answer to your health woes, think again—these drinks may be calorie-free, but they aren’t doing wonders for your heart. “While many people turn to diet soda to improve their health, quite the opposite can happen with chronic consumption,” Bogden said. “Not only are artificial sweeteners sweeter than table sugar, making you crave and ingest more sugar, which can lead to chronic inflammation, but studies are beginning to suggest that artificial sweeteners may harm our gastrointestinal balance. , thus promoting inflammation and increasing our risk of disease.”

If you are consuming a lot of salty foods, be careful. “A diet rich in sodium has deleterious effects on blood pressure, kidney function and bodily fluid regulation,” explainD Dr. Viken Zitjian, a cardiologist. “Most processed foods and commercial foods are high in sodium, so limited consumption is advised to help reduce the risk of heart disease.”

As the saying goes, “everything in moderation.” But does this apply to foods that are bad for heart health? “A healthy diet is about moderation, and maintaining your heart health goes beyond your diet,” Agarwal said. “People need to evaluate their lifestyle choices, exercise habits, stress levels and more in order to properly manage their heart health. In terms of your diet, you can certainly indulge in ‘bad’ foods occasionally, if it is in moderation and balanced with other healthy lifestyle choices. Make indulgence the rare exception, not the rule.”

So there you have it: you can do Enjoy hot dogs and cookies this summer, just don’t go crazy. And while you’re at it, don’t forget to load up on salmon and leafy green vegetables!