Keep your heart healthy by avoiding fast food, sugary beverages, processed meats

Food plays a crucial role in heart health by influencing risk factors such as blood pressure, cholesterol levels, and weight management. Omega-3 fatty acids, found in fish and certain nuts, help lower triglyceride levels, while fibre from whole grains and legumes can lower bad cholesterol (LDL). Conversely, diets high in saturated fats, trans fats, and sodium can lead to hypertension, atherosclerosis, and increased risk of heart disease. By making mindful food choices, individuals can significantly improve their heart health, prevent chronic conditions, and enhance overall well-being.
Here are eight foods to avoid or limit to promote a healthy heart suggested by Mumbai-based dietician Revathi Nankani. (Image: Canva).

Processed meats: Bacon, sausage, hot dogs, and deli meats are high in sodium, preservatives, and unhealthy fats. These components increase the risk of heart disease by contributing to high blood pressure, high cholesterol levels, and inflammation. The preservatives, particularly nitrates and nitrites, can also be harmful to cardiovascular health. (Image: Canva).

Sugary beverages: Soda, sweetened teas, and energy drinks contain high amounts of sugar, leading to obesity and diabetes. These conditions are significant risk factors for heart disease. The rapid spike in blood sugar levels caused by these drinks can also contribute to insulin resistance, further increasing cardiovascular risk. (Image: Canva).

Trans fats: These are found in margarine, packaged baked goods, and fried foods. They are particularly harmful because they raise bad cholesterol (LDL) while lowering good cholesterol (HDL). This imbalance leads to clogged arteries, increasing the risk of heart attacks and strokes. (Image: Canva).

High-sodium foods: High-sodium foods, including canned soups, chips, frozen dinners, and restaurant foods, contribute to excessive sodium intake. This can lead to high blood pressure, which is a major risk factor for heart disease. High sodium levels cause the body to retain water, putting additional strain on the heart and blood vessels. (Image: Canva).

Refined carbohydrates: Refined carbohydrates like white bread, pastries, and white rice are quickly broken down into sugars, causing a rapid spike in blood sugar levels. This can lead to weight gain and increased risk of heart disease. Over time, consuming refined carbs can contribute to insulin resistance and type 2 diabetes, both of which are harmful to heart health. (Image: Canva).

Excessive alcohol: While moderate alcohol consumption can be part of a healthy lifestyle, excessive drinking is harmful. High alcohol intake can lead to high blood pressure, heart failure, and stroke. It also contributes to weight gain and can interfere with the liver's ability to manage fats and sugars in the blood, increasing the risk of cardiovascular disease. (Image: Canva).

Fast food: Fast food items such as burgers, fries, and fried chicken are typically high in unhealthy fats, sodium, and calories. These foods contribute to obesity and heart problems by raising cholesterol levels and blood pressure. The high calorie content of fast foods can also lead to excessive weight gain, which is a major risk factor for heart disease. (Image: Canva).

Full-fat dairy products:
Full-fat dairy products like whole milk, butter, cheese, and ice cream are high in saturated fats. Consuming too much saturated fat can increase cholesterol levels, particularly the bad cholesterol (LDL), leading to a higher risk of heart disease. While some dairy is beneficial, it is best to choose low-fat or fat-free options. (Image: Canva)