3 Foods You Should Eliminate for a Healthier Heart – Expert Advice
Cardiologists and nutritionists warn against these three foods that can harm your heart and suggest healthier alternatives.
Watan-Heart disease is one of the leading causes of death in most countries, and a healthy diet can help improve the condition of heart patients.
Some reports indicate that making a few simple adjustments to your diet can go a long way in achieving a stable and healthy condition as a heart patient.
One of the easiest things you can do is eliminate certain foods that are particularly harmful to your heart (or strictly limit them). Cardiologists and nutritionists recommend removing three specific foods from your diet as soon as possible and suggest healthier alternatives.
Bacon
All experts agree: if you want to take good care of your heart, you should completely eliminate bacon from your diet. Michelle Routhenstein, a preventive cardiology dietitian, said: “The way bacon is made can have negative effects on heart health.”
She added: “The process of curing bacon using sodium nitrite and its high sodium content can raise blood pressure, while compounds formed during cooking—such as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs)—contribute to inflammation and blood vessel damage, collectively increasing the risk of heart disease.”
Dr. Sitarah Shenas, a cardiologist in the U.S., stated that anyone who eats food with heart health in mind should be cautious of processed meats in general, as well as red meat.
He added: “People who consume diets high in red meat, especially those that contain heavily processed meats, have higher rates of cardiovascular disease, obesity, and mortality. The ingredients used in making these foods include sodium and nitrites. Bacon, in particular, is high in salt, saturated fat, cholesterol, heme iron, PAHs, and HCAs.”
White Bread
According to Routhenstein, all types of white bread found in grocery store bags can be very harmful to your heart.
She said: “White bread, with its high glycemic index and lack of nutrients and fiber compared to whole grain options, can lead to rapid spikes in blood sugar, insulin resistance, and weight gain—all of which increase the risk of heart disease and related complications.”
Dr. Daniel Luger, a cardiologist at Rush University Medical Center in Chicago, confirmed this.
French Fries
Dr. Sitarah Shenas explained: “When food is fried, its nutritional content changes. The food loses water and absorbs fat. In the case of French fries, the oil is often reused, leading to the depletion of unsaturated fats and an increase in trans fats. Additionally, French fries are heavily salted, and consuming large amounts of sodium has been linked to high blood pressure and an increased risk of heart disease.”
He added that regular consumption of fried foods, in general, is associated with an increased risk of coronary heart disease, high blood pressure, and obesity.
What Should You Eat Instead?
Experts and doctors strongly recommend increasing your intake of legumes, such as lentils, chickpeas, and beans. Legumes are rich in healthy fiber, which helps promote satiety, regulate bowel movements, and nourish beneficial gut bacteria. They are also easy to cook in large batches and are great for meals throughout the week.
Routhenstein also recommends incorporating flaxseeds and almonds into your diet whenever possible, stating: “These foods contain compounds with antioxidant and anti-inflammatory properties that support heart health by reducing oxidative stress and inflammation. Along with other nutrients such as vitamin E, alpha-linolenic acid, and magnesium, these compounds help improve cholesterol levels, regulate blood pressure, and maintain vascular health, providing protective benefits for the heart.”
