“Foods That Bait Heart Disease”

Sugar, Salt, Fat: Over time, high amounts of salt, sugar, saturated fat, and refined carbs raise your risk for a heart attack or stroke. If you’re worried about your heart, you’ll want to keep these out of regular rotation. But rather than fixate on any one bad food, it’s wise to focus on your overall diet. You can still have these things if you mostly eat heart-healthy fruits and vegetables, whole grains, lean protein, and low-fat dairy.

Bacon: More than half of bacon’s calories come from saturated fat, which can raise your low-density lipoprotein (LDL), or bad cholesterol, and boost your chance of a heart attack or stroke. It’s full of salt, which bumps up your blood pressure and makes your heart work harder. High amounts of sodium (the main part of salt) can lead to stroke, heart disease, and heart failure. Bacon’s added preservatives are linked to these issues as well.

Red Meat: Eating too much beef, lamb, and pork may raise your odds for heart disease and diabetes. It may be because they’re high in saturated fat, which can boost cholesterol. More recent studies point to how gut bacteria process a part of the meat called L-carnitine. Limit your portions. Also, look for lean cuts like round, sirloin, and extra-lean ground beef.

Soda: Having small amounts of added sugar isn’t harmful, but a can of soda has more added sugar than experts recommend for a whole day. Soda drinkers tend to gain more weight and are more likely to be obese and have type 2 diabetes, high blood pressure, and heart disease. And while the science is still fuzzy on diet drinks, some research links them to weight gain and strokes. Your best bet is plain, carbonated, or unsweetened flavored water.

Baked Goods: Cookies, cakes, and muffins should be rare treats. They’re typically loaded with added sugar, which leads to weight gain. They’re also linked to higher triglyceride levels, and that can lead to heart disease. Their main ingredient is usually white flour, which may spike your blood sugar and make you hungrier. Make healthier treats: Swap in whole-wheat flour, trim the sugar, and use liquid plant oils instead of butter or shortening.

Processed Meats: Hot dogs, sausage, salami, and lunch meat are the worst types of meats for your heart. They have high amounts of salt, and most are high in saturated fat. When it comes to deli meats, turkey is better for you than salami because it doesn’t have the saturated fat. But it still has a fair amount of sodium, so it isn’t as heart-healthy as fresh sliced turkey breast.

White Rice, Bread, and Pasta: Rice, bread, pasta, and snacks made from white flour are missing their healthy fiber, vitamins, and minerals. Refined grains quickly convert to sugar, which your body stores as fat. A diet high in refined grains can cause belly fat, which studies link to heart disease and type 2 diabetes. Try to get at least half your grains from whole grains like brown rice, oats, and whole wheat. When you shop, look for the words "100% whole grain."

Pizza: Pizza can be healthy if you make it the right way, but most take-out pizza and frozen pies have staggering amounts of sodium, fat, and calories, all of which can raise your risk of a heart attack. When you order out, opt for a thin crust (whole wheat if possible), ask for less cheese, pile on the veggies, and skip the pepperoni or sausage, which are loaded with salt. For the most heart-healthy pizza, make it yourself.

  

Alcohol: Moderate drinking won’t harm your heart unless you have high blood pressure or high triglycerides, a type of fat in your blood that can boost your odds of heart disease. Heavy drinking, on the other hand, can lead to high blood pressure, heart failure, strokes, and weight gain. So, if you don’t already drink, don’t start.

Butter: Butter is high in saturated fat, which can raise your bad cholesterol and make heart disease more likely. You're better off to replace butter with olive oil or vegetable oil-based spreads, which contain heart-healthy mono- and polyunsaturated fats. If you have high cholesterol, a spread with stanol is even better. Regular use can help lower your LDL cholesterol levels.

Flavored, Full-Fat Yogurt: Yogurt can be a super source of nutrition. Eating it regularly might protect you from high blood pressure. But watch the kind you buy. Flavored yogurts are full of added sugar, with its links to weight gain, high blood pressure, inflammation, and heart disease. For the healthiest choice, get plain low-fat yogurt and add your own fresh fruit, cinnamon, or vanilla for flavor.

French Fries: The deep-fried potatoes from restaurants and fast-food places have lots of fat and salt, which is bad news for your heart. One study found that people who ate french fries or hash browns 2 to 3 times a week were more likely to die early. If you indulge, get the smallest portion possible or split your order. Even better: Make your own oven-baked fries with heart-healthy olive oil. They’ll be even better for you if you use sweet potatoes.

Fried Chicken: Deep-frying chicken adds calories, fat, and sodium to an otherwise healthy food. Studies have linked fried food with type 2 diabetes, obesity, and high blood pressure -- all of which raise your odds of heart failure. For a crispy but healthier choice, bread skinless chicken breasts in whole-wheat flour and bake instead of frying.

Canned Soup: Soup can be an easy way to get more vegetables, protein, and fiber. But watch out for unhealthy ingredients. Canned soup often has lots of sodium, which can cause high blood pressure, heart attack, stroke, and heart failure. And any cream-based soup has unhealthy saturated fat. The healthiest way to enjoy soup is to make it from scratch with a low-sodium broth. If you do buy prepared soup, check the label for the least salt and fat.

Ranch Dressing: The main ingredients of this popular dressing are typically buttermilk, salt, and sugar. This makes it high in fat, sodium, and calories. None of that’s good for your heart. You can make a healthier version of your favorite creamy dressings by blending low-fat sour cream or cottage cheese with low-fat buttermilk and fresh herbs like dill, tarragon, or chives.

Ice Cream: Ice cream is high in sugar, calories, and saturated fat, so save it for a special treat. Eating foods loaded with fat and sugar leads to weight gain. It can also drive up your triglycerides and lead to a heart attack. Cut your calories and fat by choosing sorbet, low-fat or nonfat frozen yogurt, or frozen fruit bars. Check the label for the least amount of sugar and saturated fat.

Potato Chips: Potato chips are one of the foods that contribute most to weight gain. And not only are they loaded with saturated fat, they’re also covered in salt -- which is also linked to heart disease. Skip the lower-sodium or low-fat potato chips. They’ll just leave you hungry again. The most nutritious snacks combine healthy proteins, carbs, and fats, like whole-grain crackers with low-fat cheese or homemade popcorn tossed with olive oil.

Reviewed by: James Beckerman, MD, FACC on February 12, 2019

Sources:

Jo Ann Carson, PhD, past nutrition committee chair, American Heart Association; professor of clinical nutrition, University of Texas Southwestern Medical Center, Fort Worth.
American Heart Association: “Saturated Fat,” “Meat, Poultry, and Fish: Picking Healthy Proteins,” “Sugar 101,” “Triglycerides: Frequently Asked Questions,” “Are Some Breads Getting a Bad Rap?” “Alcohol and Heart Health,” “Oven-Fried Chicken with Roasted Potato Wedges,” “Healthy Swaps for Common Foods.”
News release, American Heart Association.
Harvard School of Public Health: “Health Risks and Disease Related to Salt and Sodium,” “Soft Drinks and Disease,” “The Great Muffin Makeover.”
News release, Harvard School of Public Health.
Sodium Breakup: “America Has Some of the World’s Saltiest Pizza -- Here’s 5 Tips for a Healthier Slice.”
CDC: “Top 10 Sources of Sodium.”
The American Journal of Clinical Nutrition: “Fried Potato Consumption is Associated with Elevated Mortality: An 8-yr longitudinal cohort study.”
Journal of the American Heart Association: “Consumption of Fried Foods and risk of Heart Failure in the Physicians’ Health Study.”
Eatforhealth.gov.au: “Fat.”
University of California, San Francisco: “How Much is Too Much: The growing concern over too much added sugar in our diets.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)
The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“The 22 Worst Foods for Trans Fat”

TRANS FAST IS DANGEROUS: Trans fat can make food taste good, last longer on grocery-store shelves, and be more hazardous for your heart. The good news is that many manufacturers and fast-food chains have removed or reduced this type of fat in their products. That means Americans now consume 80% fewer trans fats than they did a decade ago, says Joy Dubost, PhD, RD, a spokesperson with the Academy of Nutrition and Dietetics. But experts say zero intake is best for health, and there are still foods out there that contain trans fat. Ten years ago it was easier to spot, says Dubost, because it was in most fried foods and packaged crackers, cookies, cakes, and coffee creamers. Today it's more difficult to tell. "You have to look at the actual brand," says Dubost. "You have to do some investigative work."

Here are some potential sources of trans fat to watch out for. (And by 2018 no U.S. foods will contain manufactured trans fat, due to a ban by the Food and Drug Administration.)

FRENCH FRIES: Trans fat is made by adding hydrogen to vegetable oil. Many restaurant chains have stopped frying food in partially hydrogenated oils and so have significantly reduced trans fat levels in french fries and other foods. These include McDonald's, Burger King, Wendy's, Jack in the Box, and Dairy Queen. But others have been slow to embrace the trend: A large Cajun fries from Popeyes Louisiana Kitchen, for example, still contains 3.5 grams of trans fat.

ANYTHING FRIED OR BATTERED: Nutritional information might be harder to find for smaller, Mom-n-Pop restaurants and local eateries than the big chains, says Dubost. Look at the establishment's web site to see what kind of oil they use. "A lot of them are voluntarily listing that on web sites right now," says Dubost. If not, just ask when you get there. Whether or not they're using partially hydrogenated oil, it's best for your heart to stay clear of fried foods anyway.

PIE AND PIECRUST: Baked products are notorious for containing trans fat, but many major restaurant chains (such as McDonald's and Burger King) have removed partially hydrogenated oils from their apple pies. You can still find the trans-fat varieties in your grocery store, however: Many varieties of Marie Callender's frozen fruit and cream pies have between 1 and 4 grams of trans fat per serving. As for piecrust, Pillsbury Frozen Pot Pie Crust Dough has 15 grams of trans fat (per pie).

MARGARINE STICKS: Not so long ago, margarine was marketed as a healthier alternative to butter because it's made from vegetable oil instead of dairy or animal products. But for the margarine to maintain its solid form, many brands (especially stick varieties) depend on hydrogenated oils that are high in trans fat and/or saturated fat. Steer clear of Blue Bonnet Regular Sticks (1.5 grams per serving), and instead opt for whipped, reduced-fat, or fat-free soft spreads.

SHORTENING: Crisco has come a long way in terms of trans fat—so far, in fact, that according to the label, the popular shortening now contains 0 grams. But a closer look at the ingredients list shows that partially hydrogenated oils are still there. Companies are allowed to round down and put "0 grams" on the nutrition label if their product has less than 0.5 grams of trans fat per serving. But if you do a lot of baking—or a lot of eating once the cookies come out of the oven—those trace amounts can add up to unhealthy levels.

CAKE MIXES AND FROSTINGS: Even if you find a cake or muffin mix that's trans fat-free, you could still see the telltale word "shortening" on many ingredients lists, which means there are trace amounts. Plus, you still need to worry about how you're going to top your creation. Duncan Hines's Vanilla Classic Home Style frosting contains 1.5 grams per serving. Betty Crocker's Homestyle Fluffy White Frosting Mix, however, is trans fat-free. And some mixes do still have trans fats, such as Duncan Hines Double Fudge Brownie Mix (0.5 grams).

PANCAKES AND WAFFLES: Pancake and waffle mixes, too, often contain partially hydrogenated oils and some lesser-known brands contain trans fats, including Jiffy All-Purpose Baking Mix (1 gram per serving) and Pioneer Brand Buttermilk Baking Mix (2 grams per serving). Bisquick has taken trans fats out of some of its products but Bisquick Original and Complete still list partially hydrogenated oil high on the ingredients list. Opt for Bisquick Gluten Free or Heart Smart formulas.

FRIED CHICKEN: Although you are less likely to find trans fat in frozen fried chicken than in the past, there are still some offenders out there: Kid Cuisine All American Fried Chicken meal—a children's product—has 1 gram of trans fat per serving. Banquet Breaded Chicken Wings also has 1 gram.

ICE CREAM: Certain flavors of Häagen-Dazs ice cream—including butter pecan, coffee, rum raisin, green tea, and even plain old vanilla—contain 0.5 grams of trans fat per serving. But if you read the ingredients list, the telltale listing of partially hydrogenated oils is missing. That may be because there are naturally occurring trans fats in fat-containing dairy products, which are thought to not be as dangerous as the manufactured trans fat. These products are high in calories, however, so you should still watch your intake.

NONDAIRY CREAMERS: For coffee lovers, nondairy creamers can become an integral part of your morning. Over time, however, they can also add trans fat to your diet. Take liquid Coffee-Mate products, for example: A serving contains 0 grams trans fat, yet, for some flavors, partially hydrogenated oils are the second or third ingredient listed, which can add up if you drink multiple servings. (The manufacturer says partially hydrogenated oils are in the process of being removed.) Powdered Coffee-Mate now contains hydrogenated oils, rather than partially hydrogenated oils. Although not technically trans fats or considered harmful to your health, hydrogenated oils do contain some saturated fat.

MICROWAVE POPCORN: Popcorn in itself is a healthy snack, and a serving of whole grains to boot. But when you pour on the gooey toppings, there's no telling what you're really adding. Case in point: Orville Redenbacher's microwave popcorn. The Pour Over Movie Theater butter flavor contains 0.5 grams of trans fat per serving, and the Caramel flavor contains 1.5 grams. Pop Secret is even worse: The butter and jumbo pop movie theater butter flavors each contain 5 grams of trans fat per serving—more than 15 grams per bag!

GROUND BEEF: Just as with dairy products, beef can also contain natural trans fat. So although the big chains have worked hard to remove partially hydrogenated oils from their fried foods, most restaurant burgers still contain significant levels of trans fat, including Applebee's Quesadilla Burger with 3.5 grams. You'll also find trans fat in many frozen burgers, beef sausages, beef hot dogs, and ground beef. But animal products, like fried foods, don't make for the healthiest of diets. Instead of meat, especially red meat, go for plant-based foods.

COOKIES AND CAKES: Oreos phased out trans fat in 2006 after Kraft Foods was sued by the Campaign to Ban Partially Hydrogenated Oils. (The lawsuit was dismissed.) Chips Ahoy!, Nilla Wafers, and Girl Scout cookies also now fall below 0.5 grams per serving, although some still contain partially hydrogenated oils. Beware of store-bought frozen desserts, some of which contain trans fats, Pepperidge Farm Classic Coconut Layer Cake and Sara Lee Strawberry Cream Cake among them. Each has 2.5 grams of trans fat per serving.

BISCUITS AND SWEET ROLLS: Many chains—Burger King, McDonald's, and Popeyes—now offer biscuits with 0 grams of trans fat per serving. Most Cinnabon locations are trans fat–free (including all locations in California and New York), but Krispy Kreme's large cinnamon and pecan rolls still have 1 gram each. And check the grocery-store type. Pillsbury's refrigerated Cinnabon Inspired Cinnamon Rolls have 0.5 grams of trans fat per serving. Other varieties don't have trans fat on the label but do have partially hydrogenated oil in the ingredients including Pillsbury's Grands! Homestyle Buttermilk.

BREAKFAST SANDWICHES: Doughnuts are often the poster-child food for trans fat, but in 2007, Dunkin' Donuts reformulated their menu so most items now contain 0 grams per serving (or at least fall below 0.5 grams). Unfortunately that's not always true for breakfast sandwiches served on biscuits at other chains, such as Carl's Jr. Some sandwiches have 6 grams of trans fat. And at the grocery store, steer clear of White Castle hamburgers and cheeseburgers (0.5 and 1 gram of trans fat per serving respectively.

FROZEN OR CREAMY BEVERAGES: Krispy Kreme has also reduced trans fats in their doughnuts to below 0.5 grams per serving, but there's still a surprising non-doughnut source of trans fat on their menu—the worst item on our list, in fact. A 20-ounce Chocolate Chip Cookie Dough Arctic Avalanche contains a whopping 9 grams of trans fat. Across the board, many of the restaurant shakes and creamy drinks we looked at contained half a gram or a gram (hot chocolate beverages too), but nothing came close to this over-the-top blend of soft-serve ice cream and cookie dough mix-ins.

MEAT STICKS: You're packing more than just protein when you snap into a Slim Jim: The Giant size Dare and Monster versions of this jerky strip contain 1 and either 1.5 or 2 grams of trans fat, respectively. (The original, smaller snack sticks also contain trans fat, which occurs naturally in beef, in smaller amounts.) Instead of processed meat sticks, aim to eat more plant-based snacks such as fruit or raw vegetables. And get most of your protein from heart-healthy fish, poultry, lentils, soybeans, and nuts.

CRACKERS: Nabisco's Premium Saltines, Stoned Wheat Thins, and Ritz have trans-fat levels below 0.5 grams per serving, but some varieties contain partially hydrogenated cottonseed oil in their ingredients lists. If you eat more than a few crackers, even this small amount will add up. To be sure you're buying crackers that contain no trans fat, read the ingredients list before even looking at the nutrition label. Choose snacks that avoid partially hydrogenated oils altogether, such as Stacy's Pita Chips or Annie's Bunnies.

FROZEN DINNERS: Frozen foods are likely to contain trans fat not just to make the foods more stable but also to give them a fattier feel in your mouth. Frozen dinners and microwave meals are some of the biggest problems. Marie Callender's Country Fried Beef, Grilled Chicken Alfredo Bake, and Fettuccini Alfredo dinners, for example, each contain 0.5 grams of trans fat.

ASIAN CRUNCHY NOODLES: La Choy's ready-to-eat chow mein and rice noodles can provide a tasty crunch in salads or stir-fries, but they also deliver 1.5 grams of trans fat per 1/2-cup serving. (For a similar but heart-healthy crunch, try slivered almonds instead.) Partially hydrogenated oils can also lurk in packages of ramen noodles and microwave soup cups.

CANNED CHILI: Several varieties of Wolf Brand canned chili—with and without beans—contain between 0.5 and 1.5 grams of trans fat per serving. A better bet is the company's trans-fat free turkey chili, which also has fewer calories and less saturated fat.

PACKAGED PUDDING: Snack Pack's Dessert Twists Caramel Cream Pudding may be "made with real nonfat milk," but it's far from a health food. The caramel cream flavor contains 1 gram of trans fat, and all flavors pack between 8% and 10% of your daily allowance for saturated fat. The brand's other flavors all claim no trans fat on their nutrition labels, but it's a good idea to read the ingredients list of any pudding or creamy dessert to rule out low levels of partially hydrogenated oils flying under the radar.

By: Amanda MacMillan and Amanda Gardner, Health Magazine

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.