Cardiovascular diseases affect almost 25% of the population in Spain. Among the risk factors that have a negative impact on this organ are high cholesterol, high blood pressure, diabetes or a sedentary lifestyle, among others.
The professor of Health Sciences Studies at the UOC, Gemma Chiva-Blanch, remembers the importance of taking care of this vital organ through a healthy diet.
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“While many foods provide benefits for the heart, there are also others that, consumed in excess, can increase the risk of cardiovascular diseases,” he explains. The nutrition expert highlights 10 foods that are harmful to the heart, with the aim of raising awareness about the importance of a balanced diet.
Processed meats
Cold cuts, sausages, frankfurters, pork and other processed meats contain high levels of saturated fat, sodium and some additives that can increase cholesterol, blood pressure and, therefore, the risk of heart attack.
red meat
Despite being a source of protein and iron, excessive consumption of red meat, especially fatty varieties, is associated with a higher risk of heart disease due to its high saturated fat content.
Fried foods
French fries, fritters, breaded foods and other fried foods, especially those fried with industrial oils, are rich in trans fats and can raise LDL (bad) cholesterol.
In addition, they are often accompanied by a high salt or sugar content and contain many calories, which can increase the risk of obesity, raise blood pressure and therefore cause heart problems.
sugary drinks
Soft drinks, packaged juices, energy drinks and other beverages high in added sugar contribute to weight gain, diabetes and other risk factors for heart disease.
Industrial pastry products
Cookies, cakes, ice cream, chocolates, industrial pastries and other similar products usually contain trans fats, added sugar and empty calories, which, like fried foods, can negatively affect heart health.
soda cans
sugary cereals
Many breakfast cereals, especially those intended for children’s consumption, contain high levels of added sugar. Opt for whole grains with low sugar content and add fresh fruit or dried fruit for a healthy and nutritious breakfast.
Packaged pastas, soups and creams
Many packaged soups and creams contain high levels of sodium, which can increase blood pressure and the risk of heart problems.
Commercial sauces
Some commercial sauces, such as ketchup and mayonnaise, or salad dressings, can contain high levels of sugar, sodium, and unhealthy fats, which can affect heart health if consumed in excess.
Salty snacks
Chips, crackers, pretzels and other salty snacks such as salted and fried dried fruit are often high in sodium and unhealthy fats, which can raise blood pressure and increase the risk of heart disease.
excessive alcohol
While no more than one alcoholic drink a day may be cardioprotective, excessive alcohol consumption can increase blood pressure, weaken the heart muscle, and contribute to other health problems that affect the heart.
Moderation and balance
The teacher reminds us that moderation and balance are key to healthy eating. “You can enjoy these foods occasionally and in small portions, as long as you prioritize a diet rich in fresh foods (fruits, vegetables, dried fruit, legumes), whole and lightly processed cereals, and lean protein sources, such as fish. or poultry without skin”, observation.
Salvador Macip, professor of Health Sciences Studies at the UOC and expert in molecular genetics, also highlights how the heart is especially sensitive to poor diets and lack of exercise.
“If we eat too much fat, especially that which comes from land animals, and lead sedentary lives, heart health suffers, and the changes seen in the heart correspond to those of accelerated aging. Not having controlled blood pressure also acts in this sense,” he warns.
Exercising protects the heart
The heart is basically muscle, and muscle is one of the tissues where changes in aging are most visible. In order to delay aging, Macip emphasizes the importance of maintaining a balanced diet and exercising regularly.
“In the future, we may have drugs that can moderate the degeneration of the heart due to age, but a lot of testing still needs to be done,” he says.
Although genetics also plays a role in cardiovascular health, today it is difficult to calculate what percentage is genetic and what depends on the environment, because both dimensions have an important influence.
“We still do not know how to exactly measure the long-term risk of having cardiovascular problems, therefore, the best thing we can all do is try hard to live the healthiest possible life,” concludes Macip.
It is article was originally published by RAC1.
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