Dietitians Say It's Time to Cut Out These Artery-Clogging Processed Foods, They're So...

Top Foods to Avoid for Heart Health

Introduction

Processed foods have become a staple in many diets due to their convenience and taste. However, these yummy foods come with significant health risks, and that includes those concerning heart health. Processed foods are often laden with unhealthy fats, excessive sodium, and refined sugars, all of which can contribute to the development of arterial plaque, leading to clogged arteries and increased risk of heart disease.

The Culprits

Cheese Puffs

Cheese puffs are in a similar category to potato chips. They're sodium-rich, highly processed, and so easy to eat by the handful. Cheese puffs and similar cheesy snacks are often made with partially hydrogenated oils, which contain trans fats. These trans fats raise bad cholesterol (LDL) levels and lower good cholesterol (HDL), contributing to arterial plaque buildup. These cheesy snacks are not only highly processed but also contain high levels of saturated and trans fats. Regular consumption can lead to elevated cholesterol levels, arterial inflammation, and the buildup of fatty deposits in the arteries.

Mozzarella Sticks

If you prefer real cheese to the puffs, you may be a fan of fried, delicious, gooey mozzarella sticks—but your heart isn't. Mozzarella sticks are considered an artery-clogging snack due to their high levels of unhealthy fats and refined carbohydrates. These sticks are typically coated in a batter and deep-fried, which not only increases their calorie content but also introduces trans fats and saturated fats from the frying oil. Trans fats and saturated fats are known to raise LDL (bad) cholesterol levels, contributing to the buildup of plaque in arteries, increasing the risk of atherosclerosis and heart disease. The refined carbohydrate content in the batter and breading can lead to spikes in blood sugar levels, potentially impacting insulin sensitivity and promoting inflammation, making matters worse for your whole body, including your heart.

Bacon

Bacon is a beloved breakfast staple for many. Unfortunately, though, it can come with some serious drawbacks when it comes to heart health. Full of saturated fat and sodium, beef or pork bacon is one of the worst offenders for clogging your arteries. Saturated fat makes your liver produce more cholesterol, which can lead to atherosclerosis (hardening of arteries). Turkey bacon could be a good alternative. Overall, it's always best to stick to lean proteins.

Doughnuts

When breakfast rolls around, a doughnut can sound like a delicious way to start the day. However, these delectable indulgences can wreak havoc on artery health and heart function. Most are just refined flour, sugar, and fat. Refined flour and fat can raise your blood sugar and risk for diabetes. Diabetes in and of itself is a risk factor for heart disease. Refined flour lacks fiber and essential nutrients, causing rapid spikes in blood sugar levels. These spikes can lead to insulin resistance and inflammation, both of which are key contributors to atherosclerosis. Furthermore, the fat content in doughnuts, typically in the form of unhealthy trans fats or saturated fats, can further elevate LDL cholesterol levels and promote arterial plaque formation. The combination of refined flour, sugar, and unhealthy fats makes doughnuts a significant contributor to heart disease risk when consumed regularly. If you must have one, have only one and skip the cake type or cream-filled. These are even higher in fat.

Ice Cream

In addition to saturated fat, premium ice cream also has lots of sugar, which can make your arteries sticky and more likely to deposit plaque and fat. Excessive sugar intake can lead to a number of health issues, including insulin resistance and inflammation, which are risk factors for atherosclerosis. Furthermore, the combination of saturated fats and sugar can lead to the formation of sticky substances in the blood known as triglycerides. These triglycerides can contribute to the buildup of plaque in the arteries, further narrowing them and increasing the risk of heart disease.

Margarine

While they are often marketed as healthier alternatives to butter, certain margarines, and vegetable oils contain high levels of trans fats. Trans fats are particularly harmful as they raise bad LDL cholesterol levels and lower good HDL cholesterol levels, increasing the risk of arterial plaque formation. You're better off sticking to organic, grass-fed butter (the real deal, that is).

Potato Chips

Regular potato chips are typically deep-fried in unhealthy oils, which are high in saturated and trans fats. These fats can increase cholesterol levels and promote the formation of plaque in the arteries, leading to clogged arteries over time. The combination of trans fats and high sodium intake can raise LDL cholesterol levels and increase the risk of arterial plaque formation, leading to clogged arteries and cardiovascular diseases.

Recipe for Heart-Healthy Eating

Fresh Quinoa Salad

This salad is not only delicious but also packed with heart-healthy ingredients. Here's how to make it:

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups of water
• 1 large cucumber, diced
• 1 red bell pepper, diced
• 1/4 cup red onion, chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 1/4 cup olive oil
• 3 tablespoons freshly squeezed lemon juice
• Salt and freshly ground black pepper

Directions:

1. In a medium saucepan, bring the quinoa and water to a boil. Reduce the heat and simmer, covered, until the water is absorbed, about 15 minutes. Remove from the heat and let stand, covered, for 5 minutes. Fluff with a fork and allow to cool.
2. In a large bowl, combine the quinoa, cucumber, red pepper, red onion, parsley, and mint.
3. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Drizzle the dressing over the salad and toss to combine.
4. Refrigerate for at least 30 minutes to allow the flavors to blend. Serve chilled and enjoy!

Originally Post From https://www.shefinds.com/collections/worst-artery-clogging-processed-foods/

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