Cardiologists Reveal 5 Foods That Harm Heart Health And 4 That Help It

The heart is the most crucial organ in the body

It keeps you ticking along and needs to stay healthy as you grow older

With so many different organ functions that can contribute to the improvement or detriment

of cardiovascular strength, it can be overwhelming to manage heart health due to all the various

factors involved. Luckily, there is a simple solution that can encompass many of these factors in one. Diet

The food you eat can significantly affect different functions of the body, so eating

the wrong things can send your heart health down just as quickly as eating the right things

can send it up. Here are 5 foods that are harmful to heart health. 1

Refined Carbohydrates. Carbohydrates give the body the energy it needs to get through the day

However, in excess, they're also responsible for a lot of seemingly small issues that all

relate to the heart. These problems can build over time and contribute to a higher risk of certain cardiovascular troubles

This is especially true for refined carbohydrates, most of which have been stripped of their

best nutrients. Here are some examples. 2. White Bread. Rolls and bread are on the list of the American Heart Association's Salty Six

This list refers to foods with a high sodium content that are the most significant sources

of that component among Americans who eat it. White bread has little vitamins and little fiber, so there is nothing to help it be adequately digested

This causes it to provoke blood sugar imbalances. 3. White Rice. White rice is packed with carbohydrates that are much too processed to be of sufficient

nutritional value. They can increase belly fat, according to Univision Network chief medical correspondent

cardiologist, and author Juan Rivera, MD, and that added belly fat can worsen the risk

for heart conditions. Studies also indicate that rice consumption has some effects on cardiovascular problems. Cereals

There are some breakfast cereals designed to be more mindful of health, but most are

packed with lots and lots of sugar, no matter what other health benefits they tout

Inflammation and other issues can arise from overeating cereal, especially if you like

sugary kinds. 2. Low-Fat Foods. It's easy to see the word low-fat and automatically think it's good for the heart

Sadly, this simply isn't the case, says Fisher. Fat is what makes dressings taste good, and a lack of them can mean that extra flavor

must be added in the form of sugar or salt. So the next time someone tells you to stop eating fatty meals, put on some positive thinking

and remember these low-fat foods to avoid. Fat-free or low-fat peanut butter

Peanut butter is very fatty, but that fat is one of the good kind

Omega-6 fatty acids and other positive forms of fat are abundant in this delicious spread

and they're all monosaturated and good for you, says Fisher. If you opt for low-fat or fat-free options, not only will that great fat be gone, but

it'll also be replaced by sugar. Low-Fat Dressings. Most salad dressings and similar sauces would taste horrible if they weren't full of sugar

or sodium. Most standard reduced-fat dressings add an element of unhealthiness to salads

Fat-free packaged snacks. Anything that unnaturally removes fat from its contents is questionable in health value

at best. Fisher says that people are more than ever beginning to realize that these fat-free snacks

don't help with weight loss at all. If a product is usually not fat-free, it's a good idea to avoid fat-free versions of it

Healthy fats are good for satiety, blood sugar balance, and overall health that can all be

positive for your heart. 3. Processed Meat. Meat is a good source of protein, but if you eat the wrong kinds of meat, you'll wind up

doing yourself a disservice. Here are some processed meats you should avoid

Hot dogs. Hot dogs, frankfurters, and sausages, or whatever similar names they go by, are all packed with

saturated fat, says Essential Nutrition for You owner and author Renia Batania, MPH

Even low-fat options aren't safe due to high salt content. Both salt and saturated fat can contribute to blood pressure imbalances

Deli Meat. According to Fisher Nutrition Systems founder Suzanne Fisher, RD-LDN, many cured types of

meat contain sodium nitrate, which is a preservative that can increase inflammation

Studies have actually found that nitrates can even be linked to atherosclerosis, or

artery narrowing, because of the inflammation they cause. Rotisserie Chicken. Chicken in itself is often healthy, but the pre-roasted ones you find in supermarkets

are packed with saturated fats, salts, and a lot of other things you wouldn't find

in something homemade. 4. Fried and Junk Food. This is a bit of a no-brainer

Of course, fried and junk foods are harmful to the heart. What you might not realize is just how bad for the heart they can be

Here are just three examples of how fried food packs on problems

Fried Chicken. Fried chicken is made with trans-fat based oils that raise harmful cholesterol and ruin

positive cholesterol. But Tanya adds that this is very typical in conventional frying

Research has found that those who eat more fried foods of this kind often face a higher

mortality risk from problems like coronary artery disease. The Food and Drug Administration had to ban the use of trans fats and began putting measures

in place to start phasing out their use in food manufacturing and dining. Fries

French fries are also fried with trans fats, but that's not the only reason they could

be bad for your heart. Potato consumption in high amounts increases your risk of developing type 2 diabetes, hypertension

and other heart-related issues, according to multiple studies. Potato Chips. These are fried with trans fats and make use of potatoes, but potato chips also come with

even more downsides, such as the fact they've been found to cause more weight gain than

every other kind of food, according to research. They also have a lot of salt and very little fiber to help them digest. 5. Sauces

Many times, even the diet conscious will focus so much on the actual meal that they'll forget

about the nutritional value of the sauces they're adding. Don't make that mistake

Here are some sauces to be careful about using too much of

Barbecue sauce. It's tempting to slather meats in this tangy, savory, sweet sauce

Still, most bottled barbecue sauce has a whopping 310 mg of sodium in just 2 tablespoons

a shocking amount for such little product and questionable for the heart

Tomato Ketchup. Store-bought ketchup and commercially sold ketchup is often packed with excess salt and

sugar, says Rivera. Just 2 tablespoons of the stuff have 14% of the daily recommended sodium intake and have

a whopping 8 grams of sugar. That's way too much and can't be positive for the heart

Marinara Sauce. Just half a cup of marinara sauce can deliver a whopping 400 mg of sodium to your body and

4 grams of sugar, which is a huge amount that can affect your heart

If you're making a dish that needs marinara sauce, you can use a low-sodium version or

switch to olive oil for another complementary taste. 4 Foods That Are Most Beneficial For Heart Health 1

Whole Grains Whole grains are arguably the most nutritious kind of grain you can get

They contain not just one individual component while removing the fiber and nutritional value

but all three parts that matter most – bran, endosperm, germ. These three parts mean the grain provides vast dietary benefits, ranging from high fiber

to the reduction of harmful cholesterol. Hand in hand, they work together to improve your heart health. 2

Fatty Fish We've talked about the importance of good fats. Now here's a great way to get some – fatty fish, like salmon, tuna, sardines, mackerel

These fish are all rich in something called omega-3 fatty acid, which is very famous for

having positive effects on the heart. Studies have found that they can reduce diastolic blood pressure, bad cholesterol, and the risk

of many diseases. In fact, not eating them can significantly up your chances of developing high blood pressure

obesity, and even diabetes. 3. Berries Berries are full of all sorts of different

nutrients, including power antioxidants that fight the worst effects of inflammation, especially

the results that can lead to heart disease, according to research. Examples of berries that do this job well include blackberries, blueberries, raspberries, strawberries

Berries can also reduce multiple different cardiovascular problem risk factors. For example, it is capable of lowering symptoms of metabolic syndrome while bringing down

lousy cholesterol, allowing more positive kinds to take its place. Blueberries specifically are additionally helpful as they provide aid to blood vessel cells

It helps reduce the risk of unnecessary blood clotting, promotes healthy blood clotting

and balances out blood pressure. On top of all that, all berries are low in calories, making them great desserts. 4

Garlic Garlic has been used for medicinal purposes for centuries and modern studies have been able to confirm that our ancestors were on

to something. This is because it contains something called allicin, which is a compound that has multiple

exciting effects. Studies have found that regular consumption of garlic extract over a prolonged period

successfully lowers blood pressure with the same level of positive effects as actual prescription medications

It can also bring down bad cholesterol, reduce stroke risk, and lower your chances of developing

a blood clot. If you're going to eat garlic to gain these benefits, crush it and allow it to sit for

a short while before you toss it in a pan to cook. You can also consume it raw if you can stomach it with positive thinking

A lot of foods harmful to the heart are nice to eat and that can pose a problem to those

who aren't aware of the damage their favorite treats are doing. By staying aware of foods that can increase the risk of cardiovascular disease and those

that lower it, you'll be ahead of the game in maintaining heart health