Anna Korenevich, a cardiologist and candidate in medical sciences, spoke about products that need to be reduced or eliminated to improve the functioning of the cardiovascular system.
Three Worst Foods To Avoid For A Healthy Heart – Cardiologists’ Opinion!
In her opinion, the most dangerous is sugar, which is found in sweets, baked goods, and many other foods that have a high glycemic index.
Below is a list of the three most dangerous things that you should avoid.
Sugar – “White Death”
People who eat many sweets are at greater risk of type 2 diabetes, cardiovascular disease, and even cancer. But perhaps sugar is not to blame. Nowadays, access to sugar is unlimited, and all year round, we just drink a soda drink or open a box of cornflakes.
You don’t have to be a scientist to understand that our current heavy sugar consumption is far less beneficial. And the impression is that today sugar has become the main enemy of public health:
🍯 Governments are trying to impose a tax on it.
🍯 Sweets are not sold in schools and hospitals.
🍯 All kinds of experts advise eliminating it from the diet completely.
So far, however, experts have had serious difficulties trying to prove the harmful effects of sugar on our health apart from cases of excessive calorie intake.
A review of similar studies over the past five years has shown that a diet containing more than 150 grams of fructose per day lowers insulin sensitivity and increases the risk of health problems, such as high blood pressure or cholesterol levels.
Meanwhile, in the scientific community, arguments are louder and louder than the demonization of a single product is dangerous – it confuses people. It leads to the risk of excluding vital food from the diet.
Sugar (or, as it is often said, “added sugar” that makes different foods taste sweet) is found in various foods, from the regular sugar we put in tea to sweeteners, honey, and fruit juices.
Both complex and simple carbohydrates are composed of sucrose molecules, broken down into glucose and fructose in the digestive tract. The resulting glucose is the primary source of energy for our body, cells, and brain.
Complex carbohydrates include vegetables and whole grains; for example, simple (fast) carbohydrates are easier to digest and faster deliver glucose into the blood.
They are found not only in, say, cherries, raspberries, or grapes, but also in many human-made products (cakes, sweets, etc.), and it is their use that leads to weight gain.
Excessive Salt Intake
Today, human dependence on salt is associated with the population’s excessive consumption of salt and the use of salt in food production. Salt (sodium chloride) is found in every home, and today it isn’t easy to imagine cooking without this subtle ingredient.
What Can You Do?
🥨 In cooking and at the table, instead of salt, use salt-free seasonings – herbs and spices (basil, bay leaf, cinnamon, celery, dill, garlic, ginger, mustard, etc.).
🥨 Use lemon and other citrus juices in marinades and salad dressings.
🥨 Add lemon, vanilla, and mint extract to enhance the flavor of desserts and baked goods.
🥨 Experiment with onions, chili, and different types of vinegar in stews and stews to season vegetables.
🥨 Read the labels on prepackaged foods carefully (you need the following phrases: “sodium-free”, “low sodium”).
🥨 Use reduced-sodium salt, and iodized salt.
🥨 Try not to salt food during, and especially at the beginning of cooking. Salt the food at the end – then all the salt will remain on the surface, and much less will be needed.
🥨 Do not use concentrates such as bouillon cubes.
🥨 Canned, salted, smoked foods are recommended to be consumed only in small quantities and not every day.
🥨 Try not to use canned food and dried foods: salt is added there for taste and long-term storage, acting as a preservative.
🥨 Eat foods that are low in salt: plant foods, dairy products, fresh and frozen fish, fresh meat, vegetables, fruits, nuts, and dried fruits. In addition, dried fruits contain potassium, which is necessary for our body, and helps remove salt from the body.
Use Of Alcohol
Alcohol is a poison, and its effect on the heart is very negative and dangerous. Since the heart is the main organ through which blood circulation in our body is carried out, it is the first to be hit on itself when alcohol enters the blood.
According to statistics, more than a third of all deaths from heart disease are associated with alcohol consumption. The effect of alcohol on the heart provokes a certain number of diseases that develop due to its use. First of all, it should be emphasized that the effect of alcohol on the heart is indeed poisonous.
Alcohol is capable of destroying muscle cells in the shortest possible time. If destruction does not occur, it is important to remember that they are partially damaged anyway. The heart of an alcoholic is difficult to heal in the future.
Alcohol enters the bloodstream a few minutes after it is taken and circulates through the bloodstream for 5-7 hours. At the same time, the pulse rate increases from 70 to 100 or more beats per minute. Therefore, the metabolism and nutrition of the heart muscle are disrupted in the body.
As such, people in a state of alcoholic intoxication experience a rapid heartbeat, while normal blood circulation is impaired, blood pressure rises, which leads to the destruction of the smallest blood vessels.
The most obvious confirmation of this is redness in the nose, infrequent drinkers, and reddened whites of the eyes, as a rule, in the morning after taking a dose of alcohol.
There is a violation of normal blood circulation, which destroys blood vessels. A person may experience oxygen starvation. The effect of alcohol on the body is destructive.
After drinking alcohol, a large amount of fat accumulates in the heart muscle. Moreover, it loses its former appearance, and the heart muscle becomes flabby. This interferes with the normal functioning of the heart muscle, it does not cope with its work, and is prone to the development of atherosclerosis and hypertension.
The systematic intake of alcohol over the years leads to tachycardia, shortness of breath, and pain in the heart.
30% of sudden deaths are provoked by alcohol: the heart cannot withstand the stress: and carbonated drinks accelerate intoxication.
If a person has about 3 liters of blood in the body, then when drinking beer, or low-alcohol drinks, the volume increases to 5-6 liters – with frequent drinking, the heart is constantly in a tense state.
As a result, there is an increase in blood pressure and the development of hypertension, regardless of age, body weight, and whether a person smokes or not. Then atherosclerosis develops, leading to coronary heart disease. This chain of diseases develops even when drinking only 0.5 liters of beer several times a week.
Scientists Have Named Some Foods That Are Best Not To Eat After 50 Years
Fifty years is an important milestone in a person’s life, which can lead to severe changes in health and well-being. While for some people, this can lead to health cravings, for many others, it can mean staying in shape will be harder than ever before. That is why it is now so important to make your health a top priority, starting with what you eat.
While some deli meats may be labeled as low in calories, such as roasted turkey, this does not mean that they are healthy foods. “Delicatessen meats are highly processed and tend to be high in sodium and preservatives,” says Megan Wong, nutritionist and member of the American Healthy Nutrition Association AlgaeCal.
“People with high blood pressure or at risk of developing it do not need additional sodium in their diet. Excess sodium causes fluid retention, increasing blood volume, which can lead to high blood pressure. “Preservatives in deli meats may be linked to an increased risk of bowel and abdominal cancers, ” he said.
Foods like hot dogs, sausage, and bacon, which are high in saturated fat, sodium, and cancer-causing ingredients like nitrates, Mitri explains, have little nutritional value. Given that many people over the age of 50 suffer from hypertension, a condition that is exacerbated by diets high in fat and sodium, it is best to leave these foods on the shelf.
Fried foods aren’t exactly healthy, but experts say they are awful for those in their 50s. Fried foods high in saturated fat contribute to heart disease, especially as we age. They are also high in calories, which increases your risk of weight gain.
Avoiding soda, high in sugar and low in nutritional value, is an easy task for anyone looking to improve their health. Nutritionists note that people tend to have less appetite as they age, so they must focus on nutrient-dense foods instead of wasting their appetite on empty calories found in sugary sodas. “Soda can also cause or exacerbate chronic diseases that become more common with age, including type 2 diabetes, heart disease, and dementia,” explains Megan Wong. “.
How To Stay Safe?
To keep your heart and blood vessels in top condition, follow these simple dietary guidelines:
🟣 Limit salt intake
Try to cook food without salt and only lightly add some salt to the already cooked dishes. The fact is that salt (or rather sodium) contributes to the accumulation of fluid in the blood vessels. Because of this, the volume of circulating blood increases and, therefore, blood pressure rises, which threatens a heart attack.
🟣 Avoid fatty foods, especially animal fats
They increase the likelihood of atherosclerotic plaque formation that clogs blood vessels and contribute to the development of obesity. In addition, try to give up frying: any dishes will be much tastier and healthier if they are baked and cooked using hot air, for example, in an air oven – it allows you to use a small amount of oil, or even do without it.
🟣 Eat foods containing potassium and magnesium
Low-fat dairy products and meats and fish, dried fruits and nuts, and of course, fresh vegetables and fruits – especially carrots, spinach, potatoes, herbs, bananas, and berries. Potassium improves the function of the heart muscles and removes excess fluid from the body.
🟣Try to drink less strong tea and coffee
Caffeine and other toxic substances in these drinks can cause heart palpitations, insomnia, and high blood pressure.
🟣Consume a sufficient amount of liquid
1.5-2 liters per day. However, remember that a cardiologist or general practitioner can limit this volume to 1-1.2 liters if you have pathologies of the cardiovascular system. This will help make her job more manageable.
In conclusion, the specialist calls for completely abandoning all kinds of store-baked goods (muffins, rolls, cookies) and ready-made pizza from supermarkets, as they contain a massive amount of trans fats.
In addition, you need to be more careful with salt (according to the latest data, its amount should not exceed two grams per day), alcohol, sweet energy, and carbonated drinks. “Leading a healthy lifestyle, if you take particular care of your heart, means following a Mediterranean diet and doing aerobic exercise every day for 45 minutes,” explained Pablo Canepa.