We all know that eating certain foods may increase the risks to heart health, and it seems that it is difficult to change dietary habits, but we have to pay attention to what we eat, and here we mentioned to you the foods that are most harmful to heart health and how to avoid these damages through some alternatives.
1- Sugar, salt and fat
The large amounts of salt, sugar, saturated fats and carbohydrates we eat increase the risk of a heart attack or stroke, but these foods can be eaten as part of a diet that includes fruits, vegetables, whole grains, lean protein and low-fat dairy products.
2- Red meat
Eating a lot of beef and lamb can increase the risk of heart disease and diabetes. They are high in saturated fats, which increase cholesterol, so reduce portions and look for lean cuts.
3- Soft drinks
One can of soft drink contains more added sugar than recommended, and people who like these drinks are more likely to suffer from obesity, type 2 diabetes, high blood pressure and heart disease. Even diet drinks increase weight and cause strokes. Drink plain, carbonated or unsweetened water.
4- baked goods
Cakes, baked goods, and sweets contain added sugar, which increases weight and triglycerides, which in turn may lead to heart disease. White flour is usually the main ingredient in it, so your blood sugar rises and you feel more hungry. Replace it with whole wheat flour, reduce sugar, and use liquid vegetable oils instead of butter or margarine.
5- Processed meats
Hot dogs, sausages, burgers and other processed meats are the worst types of meat for the heart, because they contain high amounts of salt and saturated fats, turkey can be eaten because it does not contain them, but it has a large amount of sodium, and the best is fresh turkey breast slices.
6- White rice, bread and pasta
Rice, bread, pasta and snacks made with white flour are quickly converted into sugar and stored in the body as fat. Especially in the stomach, and it has a relationship with heart disease and type 2 diabetes. Eat whole grains such as brown rice, oats and whole wheat.
Pizza can be healthy if you prepare it the right way, but most pizza and frozen pies that we eat outside the home contain huge amounts of sodium, fat and calories, and it may increase the risk of a heart attack, you can order to prepare pizza with whole wheat and less cheese, and avoid pepperoni or salty sausage .
8- Butter and yogurt
Butter is rich in saturated fats, and it raises harmful cholesterol and increases the risk of heart disease. Replace it with olive oil or vegetable oil with unsaturated fats. Yogurt is great for protecting against high blood pressure, but flavored yogurts are packed with added sugar, and cause weight gain, high blood pressure and heart disease. Eat it low-fat with fresh fruit.
9- Fried chicken and potatoes
Chicken and french fries in restaurants and fast food contain lots of fat, salt, and calories, and those who eat them frequently are more likely to develop type 2 diabetes, obesity, high blood pressure, and early death. Skinless chicken breasts can be eaten with whole wheat flour baked instead of frying, and baked potatoes in the oven in olive oil.
10- Canned soup
The soup is delicious with vegetables, protein and fiber, but canned soup often contains a lot of sodium, which raises blood pressure and causes heart attacks, stroke and heart failure, and it is best prepared at home with low-salt broth.
11- Ice cream
Ice cream contains a high percentage of sugar, calories and saturated fat, which increases weight, raises triglycerides, and it may even lead to a heart attack, so reduce calories and fat and eat low-fat or skimmed yogurt, and make sure it contains the least amount of sugar and fat Saturated.