Introduction
Eating habits are an important factor in maintaining a healthy heart. Unfortunately, many of us have unhealthy eating habits that can lead to heart disease. Fortunately, science has identified certain eating habits that can help reduce the risk of heart disease. In this article, we will discuss the eating habits to avoid if you don’t want heart disease, as well as the foods you should be eating instead. By making small changes to your diet, you can make a big difference in your heart health.
Eating Habits to Avoid If You Don’t Want Heart Disease, Says Science — Eat This Not That
Heart disease is the leading cause of death in the United States, and it’s important to take steps to reduce your risk. Eating habits play a major role in your heart health, and making the right choices can help you stay healthy. Here are some eating habits to avoid if you don’t want heart disease, according to science.
1. Eating Too Much Red Meat
Eating too much red meat can increase your risk of heart disease. Red meat is high in saturated fat, which can raise your cholesterol levels and increase your risk of heart disease. Try to limit your intake of red meat and opt for leaner proteins like fish, poultry, and plant-based proteins.
2. Eating Too Much Processed Food
Processed foods are often high in sodium, saturated fat, and added sugar, all of which can increase your risk of heart disease. Try to limit your intake of processed foods and opt for fresh, whole foods instead. Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help reduce your risk of heart disease.
3. Eating Too Much Salt
Eating too much salt can increase your risk of high blood pressure, which is a major risk factor for heart disease. Try to limit your intake of salty foods and opt for fresh, whole foods instead. You can also use herbs and spices to add flavor to your meals without adding too much salt.
4. Eating Too Much Sugar
Eating too much sugar can increase your risk of heart disease. Sugar can raise your blood sugar levels, which can lead to inflammation and damage to your blood vessels. Try to limit your intake of added sugars and opt for natural sweeteners like honey or maple syrup instead.
5. Not Eating Enough Fruits and Vegetables
Eating a diet rich in fruits and vegetables can help reduce your risk of heart disease. Fruits and vegetables are high in fiber, vitamins, and minerals, all of which can help keep your heart healthy. Try to include a variety of fruits and vegetables in your diet every day.
Making the right choices when it comes to your eating habits can help reduce your risk of heart disease. Try to limit your intake of red meat, processed foods, salt, and sugar, and make sure to include plenty of fruits and vegetables in your diet. Eating a healthy, balanced diet can help keep your heart healthy and reduce your risk of heart disease.
From eating vegetables to getting regular exercise, you likely do any number of things on a daily basis to keep your heart healthy. Unfortunately, heart disease remains the number one cause of death around the world, with many people inadvertently making choices that damage their heart health on a daily basis. However, it’s not just a sedentary lifestyle that could be increasing your risk of cardiovascular disease. Read on to discover the eating habits to avoid if you don’t want heart disease. And if you want to improve your health in a hurry, start with The 7 Healthiest Foods to Eat Right Now.
While many people skip their morning meal as part of an intermittent fasting routine, doing so could be a contributor to heart problems down the line.
According to a 2019 study published in the Journal of Cardiovascular Development and Disease, among a group of 199,634 adults who had not been diagnosed with cardiovascular disease at the beginning of their respective study periods, those who didn’t eat breakfast regularly had a 21% higher risk of acute symptoms from cardiovascular disease (like heart attack and angina) or death from cardiovascular disease than those who ate breakfast on a regular basis.
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While some fiber-rich carbs can be part of a healthy diet, your intake of refined carbohydrates, from white bread to sugary snacks, may be causing your heart disease risk to soar.
A 2021 study published in The BMJ found that, among a group of 148,858 participants in the Prospective Urban and Rural Epidemiology (PURE) study living in 21 countries, individuals with the highest intake of refined grains had the highest risk of heart-disease-related health events and overall mortality.
If red or processed meats, like sausage and bacon, are part of your regular routine, you could be putting your heart in harm’s way.
A 2021 meta-analysis published in Critical Reviews in Food Science and Nutrition found that each daily increase of 50 grams of red meat raised coronary heart disease risk by 9% and each daily increase of 50 grams of processed meat increased coronary heart disease risk by 18%.
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You likely know that fried food isn’t exactly healthy fare, but you might not realize just how bad it can affect your cardiovascular health.
A pooled data analysis published in the journal Heart in 2021 found that each 114-gram (approximately 4-ounce) increase in weekly fried food intake was associated with significant increases in heart disease risk. Individuals who consumed the most fried food also had a 37% higher risk of heart failure, a 28% higher risk of major cardiovascular events, and a 22% higher risk of coronary heart disease as compared to those who ate the lowest amounts of fried food.
If you want to keep your heart healthy over time, you might want to consider slowing down on those midnight snacks.
A 2020 study published in the Journal of the American Heart Association found that, among a group of 7,771 adults without cancer, diabetes, or heart disease at the beginning of the study period, individuals who reported regularly eating at night had increased arterial stiffness, which has been linked to cardiovascular disease. For more healthy living news delivered to your inbox, sign up for our newsletter!