Heart-Healthy Foods: The Sneaky Diet Triggers of Heart Disease

Heart disease is a serious condition that affects millions of people worldwide, and it can have various causes, including genetics, lifestyle, and poor diet. At Echomed, we understand the importance of identifying and managing risk factors for heart disease, including ones that are often overlooked.

In this article, we’ll explore some of the sneaky diet triggers that can increase your risk of developing heart disease and some heart-healthy foods you can easily implement into your daily meals. By recognising these triggers and taking steps to avoid them, you can reduce your chances of developing this life-threatening condition.

At EchoMed, we specialise in echocardiograms and all types of heart scans, meaning we are the go-to destination for helping detect heart disease in its early stages. By partnering with us, you can take a proactive approach to managing your heart health and reducing your risk of heart disease.

Avoid ‘Bad’ Fats

Maintaining a healthy heart is important for all of us, but it can be difficult to keep up with healthy eating habits when everyday life gets in the way, such as work, stress, and busy lifestyles. Additionally, it can be confusing to know exactly what to look out for when shopping for ‘heart-healthy foods’ to ensure your heart remains strong and in good condition.

Top Tip: To avoid increased risks of heart disease, it is recommended to avoid any foods that have the words ‘trans’, ‘hydrogenated,’ or ‘partially hydrogenated’ on the label.

These types of fats are not beneficial to our health and can raise bad cholesterol levels, which can increase your risk of developing cardiovascular diseases. Trans fats also make it more difficult for your body to absorb good antioxidants from other foods, making them even more detrimental to your heart health.

By avoiding these unhealthy trans fats, you’ll be sure to protect yourself from any potential harm related to their consumption. To further protect yourself, you can book a heart scan and ensure that you stay up to date with your heart’s health.

Processed Meats

Processed meats have long been a part of the human diet, but are they really good for our hearts? Many have grown up with these salty, preserved products as regular meals, but recent research suggests that eating processed meats can increase one’s risk of cardiovascular disease – and even mortality. 

A 2019 study published in the “European Heart Journal” looked at the relationship between eating processed meat and the risk of cardiovascular disease. The study involved a large group of 134,297 people from 21 countries and followed them for an average of 9.5 years.

The results showed that people who ate more than 160g of processed meat per day had a 44% higher risk of heart disease compared to those who ate less than 20g per day. The study also found that those who ate more processed meat had a 72% higher risk of death from cardiovascular disease.

While the study cannot prove causation, only correlation, it does provide strong evidence that eating processed meat is linked to heart-related issues. The findings are consistent with previous research and suggest that reducing processed meat intake may be beneficial for heart health and the importance of integrating heart-healthy foods into your diet.

Increased Caffeine Intake

Caffeine is a popular and widely consumed stimulant found in coffee, tea, energy drinks, and many foods. Unfortunately, many of us rely on caffeine to wake up in the morning or to power through our day. But can caffeine consumption lead to heart disease? 

Research has shown that consuming too much caffeine can cause some cardiovascular issues, such as increased blood pressure and elevated heart rate. It’s essential for people to be mindful of their daily caffeine consumption so that they do not exceed recommended levels. A moderate amount of caffeine per day – around 200 mg – is generally considered safe for most healthy adults. However, it may be wise for people with existing heart conditions or high blood pressure to talk to their doctor before increasing their intake.

Heart-Healthy Foods As Part of a Balanced Diet

As heart scan specialists and normal, everyday people, we understand the importance of eating a balanced diet but empathise with the difficulties in maintaining this. Restrictive and regimented diets are extremely hard to maintain over a long period and often lead to binge eating and poor relationships with food. This highlights the importance of eating a balanced diet, full of foods you enjoy and heart-healthy choices that are good for your body and provide you with the nutrition you need.

Some of the heart-healthy foods that are essential to good heart health, avoiding heart disease, and act as key components to a balanced diet include:

• Fruit & vegetables
• Potato, bread, rice, pasta & starchy carbohydrates
• Dairy & alternatives
• Beans, pulses, fish, eggs, meat & other protein sources
• Oils & spreads

Each category of food has its own benefits and drawbacks, with everything needing to be eaten in moderation and at balanced levels. Browse The Eatwell Guide on the British Heart Foundation’s website for more information on the categories mentioned above and how you can maintain a balanced diet.

How We Can Help

At EchoMed, we provide a selection of heart scan services, including echocardiograms, electrocardiograms, and Holter monitor testing, working to ensure everyone has a better understanding of their heart, its condition and structure.

As mentioned, these tests and procedures can be very helpful in the early identification of heart disease, helping you to manage your heart’s health and showcase areas for improvement. We provide quick and detailed results, taking the time to ensure our clients thoroughly understand what they are being told and are clear on the next steps they need to take.

What Is The Cost of a Heart Scan?

We offer various different services to ensure that you can stay ahead and understand your heart. Echocardiograms start from £375, however, our range of services allows you to see in-depth into the overall health of your heart. For more information on pricing and options, get in touch today.