Sometimes we focus so much on what we should include in our diet that we forget about the foods we should avoid or consume in moderation to maintain a healthy heart. And to help with this food reflection, the doctor specializing in regenerative and anti-aging medicine, Rosmy Barrios, has some valuable tips on this.
In an interview with the British portal Express, she shared her list of foods that she rarely eats due to their harmful effects on heart health.
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The Dr. Barrios is emphatic when mentioning that a balanced diet is the basis of a heart-healthy lifestyle. However, to keep you healthy, it's crucial to be aware of not only what you should eat, but also what you should avoid or reduce.
She emphasizes that there are some food villains that deserve our special attention:
To the trans fats, found in processed foods such as cookies, donuts, popcorn and frozen pizza, are characterized as particularly harmful to the cardiovascular system. They can contribute to the increase in LDL cholesterol, the so-called “bad cholesterol”.
Instead, Dr. Barrios suggests opting for healthier fats, such as the monounsaturated and polyunsaturated fats found in olive oil, avocado and fatty fish, such as salmon. These fats can raise “good” cholesterol and lower “bad” cholesterol.
The other villain on Dr. Barrios is the saturated fat, present in fatty meats and dairy products. Excessive consumption of this type of fat can raise cholesterol and contribute to the development of atherosclerosis, an inflammatory disease resulting from the accumulation of lipids that hinders blood flow to the heart and the brain.
To reduce your intake of saturated fat, the doctor recommends choosing lean protein sources, such as skinless poultry, fish and legumes.
The third point highlighted by the expert is the excess sodium. We often don't realize the amount of sodium present in processed foods, such as sausages, ready-made sauces, bouillon cubes and breaded chicken.
Sodium can lead to water retention, increasing blood pressure and putting stress on the heart. The Dr. Barrios advises using natural herbs and seasonings to flavor dishes rather than adding salt. She also suggests choosing low-sodium or no-salt-added versions of processed foods.
Finally, Dr. Barrios warns about the added sugars, especially in sugary snacks and drinks, which can contribute to heart disease, especially in people with insulin resistance or diabetes. She encourages replacing these products with healthy options, such as whole fruits and fiber-rich foods.
