Processed meats, fried foods, sugary drinks or packaged soups can affect cardiovascular health. An expert indicates ten foods that are harmful to the heart, with the aim of raising awareness of the importance of a balanced diet.
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View of the work “Polygon Heart” by sculptor Matthew Duffy. EFE/ERIK S. MINOR
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View of the work “Polygon Heart” by sculptor Matthew Duffy. EFE/ERIK S. MINOR
Gemma Chiva-Blanch, professor of Studies in Health Sciences at the Open University of Catalonia (UOC)explains that just as there are foods that benefit the heart, others consumed in excess can increase the risk of suffering from cardiovascular diseases.
According to INE data, lCardiovascular diseases affect 26.5% of the population in Spain.
Between the risk factors what a negative impact they are high cholesterol, high blood pressure, diabetes or a sedentary lifestyle.
Foods to watch out for
The nutrition expert highlights ten foods that are harmful to the heart and this must be taken into account to maintain good cardiovascular health.
- Processed meats: Cured meats, sausages and other processed meats contain high levels of saturated fat, sodium and some additives that can increase cholesterol, blood pressure and therefore the risk of heart attack.
- red meat: Despite being a source of protein and iron, excessive consumption of red meat is associated with an increased risk of heart disease. This is due to its high saturated fat content.
- Fried foods: French fries, battered foods and other fried foods, especially those cooked with industrial oils, are high in fat. trans and can increase LDL (bad) cholesterol. Furthermore, they are often accompanied by a high salt or sugar content and contain a lot of calories. Therefore, they can increase the risk of obesity, increase blood pressure and cause heart problems.
- sugary drinks: Soda, energy drinks and other beverages
- Industrial pastry products: Biscuits, industrial pastries and other similar products usually contain fat transadded sugars and empty calories. These can negatively affect heart health.
- Sugary cereals: Many breakfast cereals, especially those intended for consumption by children, contain high levels of added sugars. Opt for low-sugar whole grains and add fresh fruit or nuts for a healthy, nutritious breakfast.
- Packaged pasta, soups and creams: Many packaged soups and spreads contain high levels of sodium. This can increase blood pressure and the risk of heart problems.
- Commercial sauces: Ketchup and mayonnaise or salad dressings can contain high levels of sugar, sodium and unhealthy fats. These can affect heart health if consumed in excess.
- Savory snacks: Chips and other salty snacks high in sodium and unhealthy fats can increase blood pressure and increase the risk of cardiovascular disease.
- Excess alcohol: Excessive alcohol consumption can increase blood pressure, weaken the heart muscle, and contribute to other cardiovascular health problems.
- Expert Insight: Gemma Chiva-Blanch, a professor in Health Sciences, points out that while some foods can benefit heart health, others, when consumed excessively, can increase the risk of cardiovascular diseases, which currently affect 26.5% of the population in Spain.
- Risk Factors: High cholesterol, high blood pressure, diabetes, and a sedentary lifestyle are noted as significant risk factors for heart disease.
- Foods to Avoid: Chiva-Blanch identifies ten foods that are particularly harmful to heart health:
- Dietary Recommendations: The experts recommend moderation and balance in consumption. Eating these harmful foods occasionally and in small portions is fine, provided that the diet is mainly composed of fresh foods like fruits, vegetables, nuts, whole grains, and lean proteins.
- Physical Health Connections: Salvador Macip, another expert, emphasizes the sensitivity of the heart to poor dietary choices and inactivity. He notes that high consumption of fats from land animals and a lack of exercise can lead to accelerated aging of the heart.
- Future Health Solutions: While researchers are exploring drugs that might slow age-related cardiovascular degeneration, the article concludes that maintaining a balanced diet and regular exercise are the most effective strategies for promoting heart health.
The specialist remembers this moderation and balance are key for healthy eating.
“You can enjoy these foods occasionally and in small portions, as long as you prioritize a diet rich in fresh foods such as fruits, vegetables, nuts, legumes, whole and lightly processed grains, and sources of lean protein, such as fish or poultry and legumes without skin”, explains the expert.
Salvador Macip, professor of Health Sciences Studies at the University UOC and expert in molecular geneticsIt also highlights that the heart is particularly sensitive to poor diets and lack of exercise.
“If we eat too much fat, especially those coming from land animals, and lead a sedentary lifestyle, heart health is affected, and the changes observed in the heart correspond to those of accelerated aging,” warns the expert.
To delay aging, Macip emphasizes the importance of Maintain a balanced diet and exercise regularly.
“In the future it is possible that we will have drugs capable of slowing down age-related degeneration of the heart, but there are still many tests to be done,” explains the specialist.
This is why Both dimensions have an important influence.
“We don’t yet know how exactly to measure the long-term risk of having cardiovascular problems; Therefore, the best thing we can all do is try to lead as healthy a life as possible,” concludes Macip.
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To delay the aging of the heart, it is recommended to maintain a balanced diet and exercise regularly. EFE/EPA/ETTORE FERRARI
” data-medium-file=” data-large-file=” alt=”” class=”wp-image-359749 lazyload” src=” srcset=” 1920w, 300w, 1024w, 768w, 1536w” data-sizes=” auto” data-eio-rwidth=”1920″ data-eio-rheight=”1269″/>To delay the aging of the heart, it is recommended to maintain a balanced diet and exercise regularly. EFE/EPA/ETTORE FERRARI
The article highlights the detrimental effects of certain foods on cardiovascular health, emphasizing the importance of a balanced diet to reduce the risk of heart diseases. Here are the key points:
– Processed Meats: High in saturated fats and sodium.
- Red Meat: Associated with increased heart disease risk due to saturated fat content.
- Fried Foods: High in trans fats and often accompanied by high salt or sugar.
– Sugary Drinks: Includes sodas and energy drinks.
– Industrial Pastry Products: Typically contain trans fats and added sugars.
– Sugary Cereals: High in added sugars, especially those marketed to children.
- Packaged Foods: High sodium content in soups and spreads can raise blood pressure.
– Commercial Sauces: Often high in sugar, sodium, and unhealthy fats.
– Savory Snacks: Chips and similar snacks with high sodium and unhealthy fats.
– Excess Alcohol: Can lead to increased blood pressure and other heart issues.
the article serves as a call to action for individuals to prioritize heart-healthy eating habits and an active lifestyle to mitigate the risks of cardiovascular diseases.