Many foods which are high in saturated fat can cause atherosclerosis or clogging of the arteries. Some of these foods are whole-fat dairy products, margarine, butter, poultry skins, fatty meats, snack foods and desserts. Even certain processed foods which contain trans-fat can trigger heart issues. Doctors recommend people to get less than 7% of their daily calories from saturated fats. They are advised to consume less than 300 mg of cholesterol per day and keep their intake of trans-fats as close to 0 gm as possible.
What Foods Clog The Arteries To The Heart?
Want to know what foods clog the arteries to the heart? Foods which should be avoided to keep the heart in perfect shape are:
Eggs and Meat
High-fat meats contain cholesterol and saturated fat. For example, ground beef which is less than 85% lean contains high amount of saturated fat which can raise LDL level in the body and lead to clogging of the arteries to the heart. Some baked goods and egg yolk are high in cholesterol too and can cause clogging of the arteries to the heart. A large egg contains around 186 mg of cholesterol and 5 g of fat, which makes up for more than 50% of the RDI of dietary cholesterol. Duck, and processed meat products like sausages, hot dogs, bologna and bacon are high in saturated fat and can cause heart problems if consumed on regular basis.
Poultry Skin
The skin on poultry, like turkey and chicken, contains high amount of fat which contributes to artery-clogging plaque build-up resulting in heart problems. For example, fried chicken wing with skin is a calorie rich, high fat food, which contains 10 g of fat and 159 calories. It is advisable to remove all skin before cooking poultry, and prepare lean meat dishes using oils, which are low in saturated fat for healthy heart.
Dairy Products
Dairy products like whole-fat milk, cheese and yogurt are rich in saturated fats, which can add to plaque build-up in the arteries supplying to the heart. These high fat foods can be replaced with low-fat alternatives to get a similar mouth feel, but with lesser risk of clogging of the arteries. It is recommended that people either have low-fat or fat-free milk and dairy products for better health.
Trans-Fats
Also called as partially hydrogenated fatty acids, trans fats contribute in clogging of the arteries to the heart. These harmful fats are found in margarine, processed foods, baked goods, frosting and shortening. Manufacturers of these foods are required to eliminate trans-fats from their ingredients as per the latest FDA regulations. However, it is advisable that people check the nutrition fact label of these products for “hydrogenated oils” which are actually trans-fats. Studies have shown that by reducing the amount of trans-fats in the food supply, 10,000 to 20,000 heart attacks can be prevented each year.
Snacks and Desserts
Highly processed snack foods like donuts, buttered microwave popcorn, muffins, cakes, and cookies contain unhealthy fats and added sodium which clog the arteries supplying to the heart. These refined-grain products are low in fiber and antioxidants, but rich in fats and thus should be consumed in moderation. People should try replacing them in the diet with healthier alternatives, like fresh fruits or whole-grain snacks for good heart health and good overall health.
Oils and Fried Foods
Many oils contain high amount of unsaturated fats, which are healthy for the heart. But some plant oils, like palm and coconut oil, are high in saturated fats which are harmful for cardiac health. Even though they offer similar nutritionally similar to solid fats, like butter and rendered pork fat, their consumption should be limited. It is advisable to choose unsaturated fat rich oils such as sunflower, olive oil for cooking.
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