How do processed foods affect heart health?
This article will explore the topic of processed food and heart health. This question is often asked by clients as a dietician or nutritionist. This session will cover why the topic is so important and what recent research shows about processed food's impact on heart health. We will also provide some practical advice to help you navigate this subject.
Processed foods and heart health: It is important to understand their impact.
Heart disease is still the number one killer in the world. Processed foods have been associated with an increased risk for heart disease. According to a study in the British Medical Journal, people who consume more than four portions of ultra-processed foods per day are at 62 percent greater risk for death from all causes than those who only eat two.
What to Know Before You Start
Due to their popularity and convenience, it's difficult to completely avoid all processed food. Awareness is the key to making better choices. Try to shop at the outer perimeter of the supermarket, where you'll find fresh fruits and vegetables, as well as meats, dairy products, etc. You should also read the labels of food products carefully. Avoid products that have a lot of ingredients and those with high sodium levels, trans-fats and sugars. These are found often in processed food and contribute to heart diseases.
Processed Foods and Heart Health: Examples
- Sodium: Many processed foods contain high amounts of sodium. This can cause hypertension or heart disease. One serving of canned soup, for example, can contain up to half of the daily sodium intake.
- They are found in many processed foods, such as baked goods and snacks. Trans fats increase your bad cholesterol (LDL), and decrease your HDL cholesterol, increasing your risk for heart disease.
- Sugars: Many processed foods contain a high amount of sugar added. Sugar consumption can cause obesity, diabetes type 2, and heart disease.
- Certain food preservatives have been shown to be harmful for heart health.
More Tips and Suggestions
It's important to cut down on processed food for your heart, but it's also vital to substitute them with better alternatives. Include more fruit, vegetables, grains, healthy fats, lean proteins, and whole grains in your diet. Maintaining heart health also requires regular physical activity. Consider stress-management techniques like meditation and sufficient sleep that have shown to promote heart health.
Conclusion
The impact of processed food on cardiovascular health is both significant and alarming. Although they are convenient, the potential damage to our heart cannot be overlooked. We can still enjoy our favorite meals while protecting our hearts by understanding risks, adopting conscious choices and healthier habits.
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