One in four deaths in the U.S. stems from heart disease, according to the National Institute of Health, making it the leading cause of mortality. Numerous factors increase your risk for heart-related illness, including genetics, smoking, inactivity and being overweight. Certain foods can also contribute, particularly if you consume them in excess or in place of nutritious foods. Gaining knowledge of heart-damaging foods may inspire you to make wise lifestyle decisions. For best results, seek guidance from a registered dietitian before altering your diet.
Fried foods typically contain rich amounts of saturated fat -- a major contributor to high cholesterol and heart disease. Many restaurants fry foods in oils containing trans-fats, which are even more harmful. In addition to raising your bad cholesterol, also known as LDL, or low-density lipoprotein, trans-fats lower your good cholesterol, also known as HDL, or high-density lipoprotein. Trans-fats and saturated fats also increase inflammation, which is also associated with heart disease. To cut back on unhealthy fats, choose broiled, baked and grilled items. Choose a baked potato instead of french fries, for example, and poached or grilled fish instead of a batter-fried varieties.
Added sugars, including corn syrup and cane sugar, add flavor and calories to foods, but few nutrients. And while modest amounts fit within an overall healthy diet, a sugar-rich diet is associated heart disease. In a study published in "Circulation" in February 2012, researchers analyzed the sugary soft drink intake and heart disease risk in 42,883 men. Within 22 years, 3,683 of the men suffered heart attacks. Scientists determined that participants who consumed hefty amounts of the sugary drinks were 20 percent more likely to have a heart attack than men who did not. To avoid these risks, choose whole foods, such as fruits, vegetables and low-fat milk, over sugary fare most often. Common sugary items include soft drinks, candy, frosting, pie, pastries and pancake syrup.
Red meat, although a valuable source of protein and other nutrients, is often high in saturated fat and cholesterol. According to a study published in the "Archives of Internal Medicine" in March 2012, the more red meat you consume, the greater your heart disease risk. Data were analyzed from two studies involving 121,342 women and men from 1980 to 2006. Researchers found that every 3 ounces of red meat participants ate per day increased their chances of dying of heart disease by 16 percent. To reduce your risk, replace red meats, such as beef, lamb and bacon, with heart-healthy protein sources, such as legumes and fish.
Refined grains, such as enriched flour and instant rice, are grains that have been stripped of valuable nutrient content. MayoClinic.com recommends replacing refined grain products with 100 percent whole grains as a useful way to stave off heart disease. Replace white rice with brown or wild rice, for example, and sugary, low-fiber cereal with oatmeal or whole-grain bran flakes. Fiber-rich foods also improve appetite control, easing the process of weight management -- another important factor in dodging heart disease. Other refined grain products worth limiting include enriched pasta, pretzels, white bagels, pastries and flour tortillas.
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