When it comes to heart health , you may already know that eating healthy and avoiding junk food is a good place to start, but it can be more complicated than you think. Many of the foods we enjoy and eat every day can harm our heart. For this reason, it’s always important to be aware of what we should avoid and why we should avoid them.
We thought we’d list 11 junk foods you should absolutely avoid to avoid clogging your arteries.
Red meat
Red meat, or raw meat, such as beef or lamb, can be harmful to the heart. One study found that people who consumed red meat daily had high levels of trimethylamine N-oxide, a chemical linked to heart disease. Other researchers have also found a connection between regularly eating red meat and a higher risk of heart attack or stroke.
Canned vegetables and soups
Canned vegetables and canned soups seem like a convenient way to add more vegetables to our diet, but they often contain too much added salt, especially if they include sauce or broth.
Too much salt increases blood pressure, which reduces the amount of oxygen reaching the heart and can even lead to heart attacks. Many of the preservatives used in these canned goods can be harmful, and a popular soup additive, monosodium glutamate (MSG), has been linked to heart palpitations.
Frozen meals
Frozen meals are convenient, affordable, and often low in calories. However, many frozen foods contain preservatives and high levels of sodium , which is used for flavoring. People should consume about 2,000 milligrams of sodium a day, but some frozen foods contain much more.
Cured meats
Cured meats that have been preserved or flavored with added salt, such as salami, typically contain too much saturated fat and can raise cholesterol levels. Excess cholesterol can cause fatty deposits in blood vessels and increase the risk of heart disease. While low-fat options exist, cured meats are generally not heart-healthy due to their high salt content.
Coffee cream
Creamed coffees often contain partially hydrogenated oils , a common source of trans fats that can raise cholesterol levels . In general, if you don’t like black coffee, milk is a healthier option.
Adding plant-based milk is usually a good alternative to creamed coffee.
Baked goods
In general, sweets should be consumed in moderation, but baked goods, such as cakes, can be particularly harmful due to their trans fat content. One study found a correlation between heart disease and trans fatty acids. Many baked goods are flavored with sugar, which can put stress on the heart.
Sugar in food may also contain glucose 6-phosphate, which can reduce heart function to the point of heart failure.
Ice-cream
Ice cream often contains high levels of cholesterol. A half-cup of vanilla ice cream contains over 4 grams of saturated fat. This is more than a quarter of what adults should consume in a day, and richer flavors can contain even more.
Fried foods
In general, fried foods are bad for your health because the frying process creates trans fats. A serving of fried chicken can contain as much cholesterol as 11 strips of bacon. Conversely, a grilled chicken breast can be a good source of protein for a weight-loss diet.
Soda
One study found that regularly drinking sugar-sweetened soda (Coke or Pepsi) can increase the risk of heart disease. Diet soda is also implicated. Other research suggests that people who regularly consume artificially sweetened soda are at increased risk of heart attack and heart disease.
Liver
Even foods that have some health benefits can be harmful to your arteries. Liver is rich in iron , but if consumed in excess, it can raise cholesterol levels. Furthermore, half the fat found in a serving of liver is saturated.
Finally, liver is often prepared by frying, which, as mentioned above, can increase heart problems.
Ricotta
Just because a food doesn’t taste salty doesn’t mean it’s low in sodium . Ricotta cheese often has high sodium levels, which raise blood pressure.
How do I know if my arteries are clogged?
You can have clogged arteries as early as age 20. There are various symptoms, but here are the most common:
People with clogged arteries may experience chest pains , commonly called angina.
Lower back pain can be caused by reduced blood flow to the back, which can also lead to herniated discs. Studies also show that people who experience chronic back pain are more likely to have clogged arteries.
Clogged arteries can also cause shortness of breath, which can eventually lead to malaise and fatigue. According to one study, people with this symptom may be at high risk for heart disease .
The seven symptoms that indicate clogged arteries
The mistaken belief that blocked arteries aren’t a problem that affects young people often leads us to overlook symptoms that actually require proper attention and referral to a specialist before it’s too late.
Experts have compiled a list of seven symptoms to watch for, indicative of an ongoing arterial blockage. The first symptom is leg pain when walking, which could mean the legs aren’t receiving adequate blood flow. Pay attention to muscle pain or leg or arm cramps, which can be localized to the presence of a clot or blocked artery.
The second symptom is angina, which manifests itself with a feeling of tightness, numbness, burning, and heaviness. In this case, a heart attack may be underway. The third symptom is temporary loss of vision on one side. Complete blockage can lead to stroke.
The fourth symptom is back pain, which may indicate clogged arteries. The fifth symptom is shortness of breath, which occurs when the coronary arteries are damaged or diseased. The heart isn’t pumping enough to meet the body’s needs.
In this case, it’s a must to see a doctor. The sixth symptom is cold feet, caused by a condition called PDV, or peripheral vascular disease. In this case, narrowed arteries prevent proper and adequate blood flow to the extremities. The seventh symptom is related to poor wound healing or a weak pulse. In these cases, it’s always best to consult a specialist.
