It’s no secret that a healthy diet is key to maintaining a healthy heart. As we age, it’s essential to be even more mindful of the foods we eat. Because consuming unhealthy food not only increases the risk for heart disease, but can also lead to other age-related health issues (i.g. Dementia, UTIs, and more).
This blog post will talk about the types of foods to avoid for better heart health as you age. Additionally, we will discuss some healthier alternatives you can try. So, read on!
Foods High in Saturated and Trans Fats
Photo by Tim Samuel from Pexels
Food items containing high saturated and trans fats levels should be avoided. That is because they can increase the risk of developing heart disease. Saturated fats are found in animal products like red meat, poultry skin, and full-fat dairy items. Trans fats are often found in processed foods, such as fast food items, baked goods, and margarine.
It’s important to read the nutritional facts of all the foods you eat to make sure that you’re not consuming too many unhealthy fats. Then, try to choose healthier alternatives whenever possible. For example, instead of eating a burger from a fast-food restaurant, order a grilled chicken sandwich without mayo or dressing.
Processed Foods With Added Sugar
Photo by Heather Ford on Unsplash
Processed foods with added sugar are a complete no-no for an aging heart. This is because foods with added sugar contain high levels of fructose. They are linked to increased triglycerides and inflammation in the body.
Processed foods containing added sugars include sodas and other sweetened beverages. Added sugars can also be found in breakfast cereals, baked goods, candy bars, and ice cream.
Consumption of processed foods can be reduced if you make healthier choices at home. For example, instead of drinking soda, try switching it out for unsweetened tea once in a while. It will help to cut back on calories from sugar without removing it completely from your diet just yet.
Refined Grains
Refined grains, such as white bread and white rice, have been milled to remove the bran and germ. Unfortunately, this process also removes most of the dietary fiber, vitamins, minerals, and phytonutrients from the grain.
Refined grains are low in nutrients and often high in calories. As a result, they can cause blood sugar levels to spike shortly after consumption. This may also lead to weight gain over time.
Swapping out refined grains for whole grains is a simple way to make your diet more heart-healthy. Choose 100% whole wheat bread instead of white bread, brown rice instead of white rice, and quinoa instead of couscous. These swaps will increase your fiber and micronutrient intake. In addition, it will reduce inflammation, help you maintain a healthy weight, and improve your gut health.
Red Meat
Photo by Justus Menke on Unsplash
Red meat is one of the foods to avoid for better heart health. They are high in saturated fat and cholesterol, raising the risk of heart disease.
There are plenty of alternative protein sources that are healthier for your heart. For example, try opting for lean proteins like chicken or fish instead of red meat. You can also get your protein fix from plant-based sources like beans, lentils, and tofu.
Fried Foods
Fried foods are filled with unhealthy fats and calories. Deep-fried foods are some of the worst offenders. For example, french fries, chicken nuggets, and onion rings. These food items can increase your risk for heart disease and other health problems.
It’s best to avoid fried foods altogether if you want to maintain a healthy heart. If you indulge in them occasionally, try to make healthier choices like baking or grilling. And remember to skip the dipping sauce – that’s where most of the fat and calories come from.
Alcohol
Alcohol is not a food group, but it is something that many people consume. So we included it as one of the foods to avoid for heart health. It is widely regarded that alcohol consumption is bad for the heart. Excessive drinking can also lead to high blood pressure, obesity, and other health complications.
It’s best to avoid alcohol altogether or drink in moderation. One or two drinks per day should be fine. Anything more than that can have negative effects on your heart health. You can also opt for non-alcoholic beverages or drinks that are light on sugar, such as light beer or wine. That way, you can still enjoy a drink, but in moderation and with low sugar content.
High Sodium Intake
Too much salt can raise blood pressure levels. That’s why limiting sodium intake is important to maintain a healthy heart as you age. Foods high in salt include canned soup, frozen dinners, and take-out food. When preparing your meals at home, make sure to use low-sodium seasonings or avoid adding too much salt when cooking.
Some Additional Tips
Photo by Christopher Campbell on Unsplash
Of course, avoiding unhealthy food items is crucial for a healthy heart. But some lifestyle changes can help make the process easier. These include:
- Regular exercise
- Quit smoking
- Get enough sleep
- Maintain social connections
- Perform your hobbies
Conclusion
Maintaining a healthy heart is essential to preventing health problems down the road. If you know the type of foods to avoid for better heart health, it will be easier to make the necessary changes.
Avoiding unhealthy foods is just one part of the puzzle. Following a healthy lifestyle is key to keeping your heart functioning for years to come!
