Doctors have long been arguing about which food cleans our arteries and compete each year to find something new and innovative that will solve the problem of atherosclerosis. However, they’ve all come to agree about one thing, and that’s what we need to cross out of our food shopping lists if we want to stay healthy and live a long life.
FOODS HIGH IN ‘’BAD FATS’’
Potato chips have very low nutritional values. They’re loaded with carbohydrates that give us energy. On the other hand, raw potatoes have potassium, fibers and even vitamin C but when it is processed into potato chips, it loses everything that is valuable to our body.
Frozen meals aren’t usually made with best quality ingredients. Additionally, they’re packed with saturated fat, carbohydrates, and preservatives that make them an enemy to our blood vessels.
Scientists found a link between cancer and the amount of intake of processed meats which makes it the first and foremost reason you should not over indulge in it. They are full of salt, saturated fat, and chemicals that make it stay edible for so long. Nitrite-free turkey or chicken meat is a much better option if you if you want to prepare some fast-food.
The only worthy element that French fries contain are fibres. The rest of the french fries are sodium, a lot of fat and 300 gr of calories in a medium-sized package.
In 2012, it was discovered that eggs are almost as bad for your arteries as smoking is. They contain cholesterol and saturated fats that are among primary plaque builders. Doctors recommend eating no more than 2 eggs a week in order to avoid clogging of arteries.
Read meat can cause cardiovascular diseases even when we control the amount we eat and check the label to make sure all the ingredients are safe. Several studies confirmed that meat activates a compound called trimethylamine-N-oxide (TMAO) in our body which slows down the removal of cholesterol that builds up in the arteries’ walls. Consider changing meat for milk or dairy products in some situations and you’ll lower the risk of getting a heart attack by 25 per cent.
Margarine is usually made of vegetable oil which makes it full of good, polyunsaturated and monounsaturated fats that lower our LDL and could even raise HDL. These properties make margarine a better choice to spread on bread than, for example, butter that is made of animal highly saturated fat and causes cholesterol. However, not all margarine are healthy. The harder the margarine is, the more saturated and trans fats it has and therefore becomes as bad as butter. This is why you should opt for soft tub margarine that is low in trans fats. Also, patients that have been diagnosed with atherosclerosis should look for sterol and stanol fortified margarine.
FOODS HIGH IN SUGAR
Although we love seeing all the cream on our mocha coffee, bear in mind it has as much as 560 calories and is also loaded with sugar and saturated fat which makes it less healthy than some meals in McDonald’s. Coffee by itself contains antioxidants that are actually helpful, so instead of sweetened coffee try coffee with milk or green tea sweetened with honey.
COMMERCIAL CAKE FROSTING
These also consist of hydrogenated vegetable oils that cause plaque in the arteries. On top of that, they are full of sugar and trans fats, so the best option would be to either find an alternative or to cut down using convenience store frostings to a minimum.
Sugary drinks are full of high-fructose corn syrup, sucrose or fruit-juice concentrates which are directly related to obesity and Type 2 Diabetes. Except for having sugar and caffeine these drinks have no other value which is why doctors recommend drinking water instead of them.
Gummy bears are made of sugar and high-fructose corn syrup. All this sugar is sure to damage our arteries by riddling it with. Half a cup of gummy bears contains 360 calories which is equal to a turkey breast sandwich on whole grain bread. The calories from snacks like gummy bears are ‘’empty’’ and they take the precious place you could have made for other, more beneficial food. Next time you reach for that gummy bear pack, think about buying some dry fruits instead or a yogurt with fruits on top of it.
Alcohol puts you at risk of higher cholesterol and raises blood pressure. Studies have revealed, however, that drinking pattern is of supreme importance when it comes to plaque building: binge drinking causes more damage to the arteries than moderate, daily drinking. Therefore, limit yourself to 4 drinks per Friday or Saturday night to avoid any serious damage to your health.
Salt is the leader among the causes of plaque in arteries, high cholesterol, and blood pressure. It is rich in sodium that leads to water retention and high blood pressure. Add herbs and spices to your meals instead, and avoid processed and frozen food.
FOODS HIGH IN PHOSPHATE
People with increased levels of phosphate also have a high calcium level. Calcium is the primary indicator of atherosclerosis so you better cut down on your frozen and fast food intake. But how is phosphate linked to blood pressure exactly? FGF23 is a hormone that controls the reabsorption of calcium through our kidneys back to our bodies. If there is too much calcium, a lot of it will be taken by kidneys which will cause calcification of our blood vessels. Taking this into considerations, we should stay away from processed food in general in order to keep the calcium away from our vessels.
Sodium, trans fats, saturated fats, and sugar are our health’s worst enemies. They all have their ways of damaging our arteries, especially sugar and sodium while bad fats lower the HDL in our body. If you can’t completely steer clear of fast food, sweets or alcohol, make an effort to consume them in small amounts. In the end, enjoying the, once in a while won’t do much harm.