Just in case you’re thinking that the title of this article doesn’t match with the photo of colorful smoothies you that you see, then be prepared to be schooled, but in a good way. Many times we believe that foods that are healthy and good for our hearts are actually the furthest from the truth. Nutritionist and author of the book The One One One Diet, Rania Batayneh, MPH, explains “Heart-healthy foods contain nutrients that have been shown to benefit the cardiovascular system or reduce the risk of developing heart disease by lowering ‘bad’ LDL cholesterol and blood triglycerides, reducing blood pressure, controlling weight and/or improving insulin sensitivity.”
These types of foods should include potassium, omega-3s, magnesium, fiber, calcium, phytonutrients and antioxidants, which is why either the Mediterranean or the DASH diet work best for those wanting to improve or maintain their overall heart health.
And just in case you needed a bit more evidence, science actually proves that diets that revolve around nuts and beans, whole grains, produce, and a bit of dairy and healthy fats can all help lessen your risk for cardiovascular disease. While you might think you know what foods are healthy for you, you might be surprised to find out about 10 of the worst foods for your heart.
1. Reduced-Fat Salad Dressings
According to Suzanne Fisher, RD, LDN, while people think that reduced-fat salad dressing is already a great diet choice, more often than not, they’re actually loaded with lots of sugar and salt. “When fat is removed, sugar is typically added to maintain the taste and texture.” And just because your food is low calories or fat-free doesn’t make it healthy.
She adds, “I recommend my clients to look beyond macronutrients. Even when macros fall perfectly in line with what’s traditionally recommended for fat, carbohydrates and protein levels, a diet can fall short on nutrition. For example, are the carbohydrate sources highly-processed and low in fiber? Is the protein lean? Is the fat heart-healthy?”
2. White Bread
While incredibly tasty, white bread is considered the poorer choice when it comes down choosing a loaf of bread. This is because white bread is made with more refined products, stripping away the healthier fiber and vitamins that can make it a better option. With a lack of fiber in the bread, the carbs end up making blood sugar levels spike, which can aid in the advancement of heart conditions and diabetes.
3. Canned Veggies
Although this doesn’t go for all canned vegetables, there are a number of canned veggies that have up to 500 milligrams of sodium, which is already over a third of your dietary requirement intake. Registered dietician Jenna A. Werner, R.D. shares, “This does not apply to all canned vegetables, in fact some may be a great addition to your weekly meals! However some canned vegetables products are packaged with excess added sodium which can take a vegetable with no salt and make it have more than a processed snack item.”
She also shares one major tip, “I always advise my clients: Read those labels.”
4. Rotisserie Chicken
As surprising as it seems, rotisserie chicken can be quite high in saturated fat, which can eventually lead to higher blood pressure. Many times, the store bought chickens are loaded with extra sodium than poultry you will cook at home, especially since they are full seasoned with the skin on as well. To help lessen the amount of saturated fat you can consume, find an unseasoned chicken and remove or trim down the skin before roasting it at home.
5. Fat Free Peanut Butter
Peanut butter is one of those foods that contains a healthy amount of monounsaturated fats, as well as being a good source of protein. But rather than choosing one that’s fat free, it’s actually a better choice to buy all-natural, full-fat and sugar-free peanut butter. Fisher explains, “Low-fat peanut butters, usually contain the same amount of calories as its conventional counterpart. Again, you’re trading fat for sugar.” Another tip is to check the label to make sure that it says “Peanuts, Salt” to know that it is a better choice all around.
6. Fruit Smoothies
Most people assume smoothies are good for you since they’re made out of fruit. But while they do have frozen or fresh fruit in them, they also can be loaded with way too much sugar. Fisher cites, “What could seem healthier than a fruit smoothie? In theory they should be healthy, unless you count how many grams of sugar you are actually consuming.” Rather, she says to think about how many pieces of fruit it actually takes to make an actual glass of juice, which is way more than what you’d eat in a normal serving. “Plus, by drinking fruit instead of eating it whole, you lose the essential fiber that could help normalize elevated blood lipids—a key risk factor of heart disease.”
7. Granola
Don’t get us wrong, granola is a healthy choice when it comes to good fiber, protein, and fat. But when you don’t watch your portion sizing, or what kind of granola you are buying, then you will be doing your heart and body more harm than good. According to Fisher, “Most granola is packed with sugar and calories and deficient in essential nutrients and fiber. The better choice is oats or low-sugar, whole-grain cereal.”
8. Ketchup
Probably the world’s most favorite condiment, ketchup is one of the tastiest ones out there. The problem with this is that ketchup has tons of added sugar. Cardiologist Juan Rivera, MD who works as the chief medical correspondent for Univision Network in Miami, Florida, and the author of The Mojito Diet shares, “Ketchup is very high in sodium as well.” In fact, just two tablespoons normally contains 320 milligrams of sodium, translating to 14 percent of your daily recommended intake. When buying, search for a low sugar and low carb option to keep your heart healthier.
9. Fruit-Flavored Yogurt
Although fruit yogurt can be an okay choice when it comes to yogurt, plain Greek yogurt is normally better. Fisher explains, “Fruity yogurts can contain upwards of six teaspoons of sugar per serving. A better choice is to buy plain Greek yogurt and mix it with your own fresh or frozen unsweetened fruit. The fruit will supply fiber and phytonutrients that premixed fruit yogurt lacks.”
10. Sports Drinks
A popular choice for athletes and non-athletes alike, sports drinks can actually do more harm in the long run. Most sports drinks have a ton of sugar, which is why water should always be the drink of choice before, during and after a workout. Fisher says, “Unless you’re training strenuously, exercising outside or running a marathon, the average person can replenish electrolytes and muscle glycogen with a small post-workout meal or shake.”
Fisher adds, “Full-sugar sports drinks can contain up to 34 grams of sugar, which equates to approximately eight and a half teaspoons. The AHA recommends a daily sugar intake of no more than six teaspoons for women and nine teaspoons for men.”
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