Eating healthy is easier said than done — and it’s no wonder that many popular foods are packed with ingredients that can help you stay healthy. the heart is in danger. According to the National Institutes of Health (NIH), Americans consume far too much added sugar, saturated fat and sodium, all of which can contribute to heart disease. In addition, we also do not get enough vitamins, minerals and fiber to keep our hearts healthy. This dietary trend may explain why heart disease is leading cause of death in the US But there’s good news: Eating healthy is within your control. Read on to know which grocery items to avoid out of your pantry for a healthier heart.
Most of us know that drinking soda is not good for us. That’s why many people choose diet soda, thinking it’s a less harmful option. Unfortunately, this is not the case. Although diet soda products are claimed to be sugar-free, they often contain artificial sweeteners — and artificially sweetened beverages are related to heart diseasehigh blood pressure, obesity, diabetes and all-cause mortality, according to a 2021 study published in Nutrients.
“Drinking diet soda triggers the body to release insulin because of its sweetness, [which] can cause inflammation and hunger,” Dana Ellis HunnesPhD, MPH, Nutritionist and author of Recipe for survivaltell The best life. “When insulin is released, it lowers your blood sugar by allowing glucose into your cells, which can make you feel hungrier and make you eat more.”
Let’s face it, peanut butter is delicious. And low-fat peanut butter is even better, right? It’s sad isn’t it. Peanut butter is high in healthy fats that promote heart health. Choosing a low-fat or fat-free version means that the fat is replaced with added sugar to make up for the flavor lost from the removed fat. So by choosing low fat, you’re losing out on the benefits of healthy fats, while also eating a lot of added sugars that can be bad for your heart. And added sugar is one of the main dietary culprits behind heart disease, diabetes and obesitysays a 2017 study published in Open heart.
“Conventional peanut butter is good for the heart because it contains all of the healthy fats found in peanuts (monounsaturated fats.) There is no evidence that full-fat peanut butter increases weight.” body, waist circumference or chronic disease risk,” explains Ellis Hunnes. “Low-fat and fat-free peanut butter often replaces these healthy fats with sugar for better taste and flavor. Unfortunately, added sugars are a known inflammatory food product. come, increase the risk heart disease. “
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Many of us don’t think about dipping fries, eggs, and hot dogs in ketchup. However, condiments like ketchup are high in sugar and sodium. As mentioned before, added sugars are a major cause of heart disease in the diet. And according to the Centers for Disease Control and Prevention (CDC), Eating a lot of sodium raises blood pressure—A significant risk factor for heart disease and stroke.
Ellis Hunnes warns: “ketchup – while delicious, is easily abused, leaving you with more sugar and sodium than you intended. “Added and processed sugar… can increase your risk of heart disease and other chronic diseases,” she suggests. Using tomato paste is a good substitute without the added sugar. You can also buy organic ketchup, which is naturally sweetened with dates, or make your own ketchup to limit the amount of sugar and salt.
Canned soups are convenient, affordable and often contain vegetables – so how can they be bad for your heart health? Most canned soups are super quick to make and extremely high in sodium for a longer shelf life. As mentioned before, high sodium intake increases blood pressure and risk of heart disease. Experts recommend that adults should consume less than 2,300 milligrams of sodium per day (about a teaspoon of salt). A typical can of Campbell’s soup contains 1,400 to 1,800 milligrams of sodiumaccording to experts at Pritikin Long Tho Center + Spa.
Next time you’re craving soup, choose low-sodium canned soups or make homemade soups with sea salt or pink Himalayan salt that’ll be safer for your heart. “The more sodium you eat, the more fluid you retain,” says Ellis Hunnes. “This makes the heart work harder, worsening some heart disease, stroke risk and blood pressure. It’s best to make your own sodium-free soup and add only what you need.”