Foods high in sugar, salt and saturated fat are not good.
Posted on 12.30.2023 at 11.05am Views 39 Posted on 12.30.2023 11.05am Modified 12.30.2023 at 11.24am Views 39
Processed meats like hot dogs, sausages, and deli meats are the worst types of meat for your heart. Processed meats are high in salt and saturated fat, which are bad for heart health. [사진=게티이미지뱅크]In these cold winter days, it is the heart that needs the most effort to take care of its health. It is an organ usually slightly larger than a fist and made up of muscles, whose role is to allow blood containing oxygen and nutrients to flow throughout the body. To achieve this, the heart muscle contracts approximately 60-80 times per minute. For such important heart health, a good diet is necessary to prevent cardiovascular disease. In this regard, we have reviewed the foods that ruin heart health and should be avoided, introduced by the American medical and health media “WebMD”.
sugar, salt, fat= Consuming a lot of salt, sugar, saturated fats and refined carbohydrates increases the risk of heart attack or stroke over time. If you are concerned about your heart, you should reduce these foods from your diet. Experts say, “But instead of obsessing over one bad food, it’s wise to focus on improving your overall diet.” In other words, eat mostly heart-healthy fruits and vegetables, whole grains, lean proteins, and low-fat dairy products.
Bacon=More than half of the calories in bacon come from saturated fat. Saturated fats increase bad cholesterol (LDL), which can increase the risk of heart attack or stroke. Plus, it’s high in salt, which can increase blood pressure and make your heart beat faster. Sodium, the main ingredient in salt, can cause stroke, heart disease and heart failure. Preservatives added to bacon have also been linked to this problem.
Red meat=Eating too much red meat, such as beef, pork or lamb, can increase the risk of heart disease and diabetes. This is because there are a lot of saturated fats which can increase cholesterol. When eating meat, it is best to eat lean meats such as tenderloin and sirloin which are low in fat.
Carbonated drinks=Fizzy drinks contain more sugar than recommended. People who drink a lot of soda are more likely to gain weight and become obese, making them more likely to develop diabetes, hypertension and heart disease.
confectionery=Cookies, cakes and muffins should be snacks to be eaten occasionally. These baked goods contain added sugars, which can lead to weight gain. Additionally, neutral fat levels increase, increasing the risk of heart disease. The main ingredient in baked goods is white flour, which can raise blood sugar levels and cause hunger. You should replace white flour with wholemeal flour, reduce sugar to a minimum, and choose products that use liquid vegetable oil instead of shortening or shortening.
processed meat=Processed meats such as hot dogs, sausages and salami are the worst types of meat for the heart. Processed meats are high in salt and saturated fat, which are bad for heart health.
white rice, pasta=Rice, pasta, and snacks made from white rice or white flour lack healthy fiber, vitamins, and minerals. Refined grains are quickly converted into sugar, which the body stores as fat. Diets high in refined grains can cause belly fat, which is linked to heart disease and diabetes. It’s best to replace at least half of your food with whole grains such as brown rice, oats and whole wheat.
Pizza=It can be good for your health if prepared the right way, but most commercial and frozen pizzas contain a huge amount of sodium and fat and are high in calories, which can increase the risk of heart attack. The cheese on pizza contains two-thirds of your daily limit of saturated fat. To avoid these harmful effects, pizza should be made with whole grains and vegetables should be used as toppings as much as possible.
alcohol= Drinking one or two glasses a day moderately does not harm your heart unless you have high blood pressure or high triglycerides, which can increase the risk of heart disease. On the other hand, excessive drinking can lead to high blood pressure, heart failure, stroke and weight gain.
butter=Butter, along with mayonnaise and sour cream, contains a lot of saturated fat. Saturated fats raise bad cholesterol and can cause heart disease. It is better to replace butter with olive oil or vegetable oil. Olive oil and vegetable oil contain monounsaturated and polyunsaturated fatty acids that are good for heart health.
French fries=French fries, which are French fries cut as thin as matchsticks, are very high in saturated fat, trans fat and sodium. One study found that people who ate french fries two or three times a week were more likely to die early. When making french fries, you should reduce the bad ingredients as much as possible by cooking them by lightly frying them in oil, then frying them in olive oil and sprinkling them with a little salt.
fried chicken= Frying chicken adds calories, fat and sodium to healthy chicken. Studies have linked fried foods to diabetes, obesity and hypertension, all of which increase the risk of heart failure. To eat crispy but healthier chicken, it’s best to coat the skinless chicken breast in wholemeal flour and bake it instead of frying it.
canned soup=Canned soups can be high in sodium. A can of soup usually contains 0.5 to 1 gram of salt. This corresponds to 200 mg to 400 mg of sodium. This amount of sodium can increase blood pressure and therefore increase the risk of heart disease and heart attack. The healthiest way to enjoy soup is to make it from scratch using a low-sodium broth.
ice-cream= High in sugar, saturated fat and high in calories. Foods like ice cream that are high in fat and sugar can cause weight gain. Additionally, increased neutral fat can lead to a heart attack. Instead of ice cream, try sorbet, low-fat or fat-free yogurt, or frozen fruit bars.
french fries=One of the foods most associated with weight gain are chips. It contains a lot of saturated fat and salt, which are also linked to heart disease. There are low-sodium or low-fat chips, but they can also make you feel hungry faster. Instead of chips it is better to snack on whole grain crackers with low-fat cheese or homemade popcorn with olive oil.
Journalist Kwon Soon-il
kstt77@kormedi.com
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