Ten foods that are bad for your heart

Cardiovascular diseases affect almost 25% of the Spanish population. Risk factors that negatively affect this organ include, but are not limited to, high cholesterol, high blood pressure, diabetes, or a sedentary lifestyle.

Professor of Medical Sciences of the UOC Gemma Chiva-Blanche reminds us of the importance of caring for this vital organ through a healthy diet.

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“While many foods are good for the heart, there are others that, when consumed in excess, can increase the risk of heart disease,” he explains. A nutrition expert highlights 10 foods that are bad for your heart to raise awareness of the importance of a balanced diet.

Processed meat

Cold cuts, sausages, sausages, pork and other processed meats are high in saturated fat, sodium and some additives that can raise cholesterol levels, blood pressure and therefore the risk of heart attack.

red meat

Although red meat is a source of protein and iron, excessive consumption of red meat, especially fatty varieties, is associated with a higher risk of cardiovascular disease due to its high saturated fat content.

fried food

French fries, hash browns, breaded foods and other fried foods, especially those fried with industrial oils, are high in trans fats and can raise LDL (bad) cholesterol levels.

In addition, they are often accompanied by high salt or sugar content and are high in calories, which can increase the risk of obesity, raise blood pressure and therefore cause heart problems.

sweet drinks

Soft drinks, packaged juices, energy drinks and other high-sugar drinks contribute to weight gain, diabetes and other risk factors for cardiovascular disease.

Industrial confectionery

Cookies, cakes, ice cream, chocolate, commercial baked goods and other similar foods typically contain trans fats, added sugars and empty calories, which, like fried foods, can negatively impact heart health.

sweet cereal

Many breakfast cereals, especially those marketed to children, contain large amounts of added sugar. Choose low-sugar, whole grains and add fresh or dried fruit for a healthy, nutritious breakfast.

Packaged pastes, soups and creams

Many packaged soups and creams contain high levels of sodium, which can increase blood pressure and the risk of heart problems.

Commercial sauces

Some commercial sauces, such as ketchup and mayonnaise, or salad dressings, can contain high levels of sugar, sodium and unhealthy fats, which can affect heart health if consumed in excess.

Salty snacks

Chips, crackers, pretzels and other salty snacks such as pickled and fried dried fruits are often high in sodium and unhealthy fats, which can raise blood pressure and increase the risk of heart disease.

excessive alcohol

Although no more than one drink per day may be cardioprotective, drinking too much alcohol can raise blood pressure, weaken the heart muscle, and contribute to other health problems affecting the heart.

Moderation and balance

The teacher reminds us that moderation and balance are the key to healthy eating. “You can enjoy these foods occasionally and in small portions if you prioritize a diet rich in fresh foods (fruits, vegetables, dried fruits, legumes), whole and lightly processed grains, and lean protein sources such as fish or fish. bird without skin”, observation.

Salvador Macip, professor of medical research at the UOC and an expert in molecular genetics, also emphasizes that the heart is especially sensitive to poor diet and lack of exercise.

“If we eat too much fat, especially fat from land animals, and lead a sedentary lifestyle, heart health suffers, and the changes seen in the heart are consistent with changes that occur as a result of accelerated aging. Lack of blood pressure control also works in this sense,” he warns.

The heart is essentially a muscle, and muscle is one of the tissues in which changes are most noticeable with age. Masip emphasizes that to slow down aging, it is important to eat a balanced diet and exercise regularly.

“In the future, we may have drugs that can mitigate age-related heart degeneration, but there is still a lot of research to be done,” he says.

Although genetics also plays a role in cardiovascular health, it is difficult today to calculate what percentage is genetic and what is environmental, since both aspects have important influences.

“We still don’t know how to accurately measure long-term risk of cardiovascular problems, so the best we can all do is try to live as healthy a life as possible,” concludes Masip.

This article was originally published by RAC1.

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