Foods to avoid for heart health

When it comes to heart health foods, we all know nourishing our hearts with wholesome foods is key. But it’s equally important to limit foods that can harm our tickers. I’ll walk through the eats that keep our hearts happily beating, then talk specifics on the five biggest culinary culprits that create cardiovascular chaos.  

Heart Healthy Foods first steps…

Foods with heart health benefits

Filling our plates regularly with fruits, veggies, whole grains and other gifts from the garden is cornerstone for keeping our hearts humming. 

Produce packs vitamins, minerals and antioxidants that curb inflammation and keep cells healthy throughout the body. Aim for at least four to five servings spread across the rainbow — think sweet potatoes, berries, tomato salad, lemon-dressed greens. 

Whole grains like oatmeal, brown rice, farro and 100% whole wheat bread provide energizing complex carbs and nutrients refined grains lack. Trade refined for whole to get the goods.

Don’t forget beans and lentils, which deliver a health halo of fiber and plant-based protein in one tasty package. Studies show getting our favorites — like chickpeas, black beans and edamame — in the rotation just a few times a week supports cardiovascular wellness.

Fatty fish like salmon and tuna are stellar sources of omega-3s, the special fats that lower risks for heart arrhythmias and diseases. Reel them in two to three times a week.

Nuts and seeds give us protein, fiber and monounsaturated fats our hearts love. A small handful makes the perfect snack anytime.

When cooking, healthy plant oils like olive and avocado oil build flavor and nurture our hearts at the same time. 

Now that we’ve covered what to eat more of, let’s explore the five foods that don’t do our tickers any favours.

Five foods that harm heart health 

1. Saturated and trans fats   

You may have heard how dangerous artery-clogging saturated and trans fats are for heart health. What gives these fats their infamous reputation? Consuming too many long-term directly contributes to higher “bad” LDL cholesterol, blood pressure and triglyceride levels — driving up heart disease risk. 

Big offenders include fatty red meat, processed meat like sausage and deli slices, full-fat dairy products, fried foods, baked goods, pizza and tropical oils like palm and coconut oil used in packaged snacks.

Shifting away from foods harboring these unhealthy fats is one of the most powerful diet changes for heart wellness. Rethink portions of red meat in favor of leaner options like skinless poultry. Seek out lower-fat dairy options. Limit packaged and fried foods, which pile on calories without nutrients. Read nutrition labels to opt for whatever has less saturated and no trans fats. Our hearts will thank us.  

2. Refined carbohydrates  

There’s an obvious difference in how eating a bowl of oatmeal compared to a pastry leaves you feeling — one nourishes, while the other creates an energy rollercoaster.refined carbs acts similarly in the body.

Refined grains like white rice, bread and baked goods as well as all those added sugars clearly fall into the nutrient-poor, health-poor category. They may fill us up for the moment, but can lead to worse heart health down the line.

Going from whole grains to refined means losing the protecting package of nutrition, including cholesterol-modulating soluble fiber, energising B vitamins and trace minerals. Quickly digesting refined grains also cause blood sugar and insulin to spike then crash. Over time, these fluctuations create inflammation and insulin resistance — driving factors behind chronic diseases like heart disease.

Shifting to mostly whole grains as the basis of meals and snacks keeps energy even and provides lasting nourishment. Limiting added sugar to less than 25 grams or 6 teaspoons daily also prevents the spikes and drops wreaking internal havoc. 

3. Excess salt   

Whether adding extra shake of salt at dinner or indulging packaged foods and fast food loaded with sodium, it’s alarmingly easy to go overboard. The American Heart Association warns excess sodium consumption is a significant contributor to high blood pressure, increasing risks for stroke and heart attack. Most Americans take in a whopping 3,400 milligrams of sodium daily — far over the recommended less than 2,300 milligrams per day or 1,500 for those managing hypertension. 

The first step is becoming aware of sneaky sources of sodium driving overindulgence. Top culprits are bread and frozen meals, fast food and sauces, packaged snack items like chips, canned goods and condiments. Compare nutrition labels and choose lower sodium options whenever possible to keep daily intake in check. Also skip adding extra salt to foods. Monitoring use little by little makes a big difference.

4. Dietary cholesterol

Here’s a reminder that cholesterol comes exclusively from animal foods — meaning vegetables, fruits, grains and plant-based fats don’t contain any. Foods especially high in cholesterol include egg yolks, shrimp, fatty meats and full-fat dairy products.

Why does this matter? Research indicates that for some, taking in lots of cholesterol from food impacts blood cholesterol levels. Other people seem less affected. In those sensitive, eating high-cholesterol foods often tends to raise “bad” LDL cholesterol, which fuels plaque buildup in arteries.

Thankfully, many delicious clean protein options like beans and skinless poultry contain zero cholesterol. If going fully plant-based isn’t realistic, eggs and seafood eaten in moderation are likely fine, unless they negatively impact your cholesterol numbers. Consider swapping full-fat for lower cholesterol dairy options to err on the side of heart health.   

5. Excess alcohol 

Cheers to Happy Hour, but know heavy drinking introduces heart health hazards. If you don’t drink, keep up the good work! Moderate alcohol use shows potential heart benefits. But more than one drink daily for women and two for men ups risks for atrial fibrillation, high blood pressure, elevated triglycerides — all contributors to cardiovascular disease. Binge drinking particularly strains the heart. 

Wine with dinner, a weekend cocktail or beer while watching games are fine for most healthy adults in moderation. Defining limits and sticking to them ensures alcohol doesn’t lead to health consequences.

The bottom line  

Wholesome whole foods nourish hearts while providing amazing flavour and satisfaction. Becoming aware of dietary pitfalls makes limiting intake easier. Small tweaks to cut back on saturated/trans fats, sodium, refined carbs, cholesterol and heavy alcohol pays off over time with compounding cardiovascular benefits — letting us live fully while keeping our tickers happily beating.