{"id":3694,"date":"2019-02-06T07:05:37","date_gmt":"2019-02-06T07:05:37","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=3694"},"modified":"2021-03-25T19:22:18","modified_gmt":"2021-03-25T19:22:18","slug":"15-foods-that-contribute-to-atherosclerosis","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/15-foods-that-contribute-to-atherosclerosis\/","title":{"rendered":"15 Foods That Contribute to Atherosclerosis"},"content":{"rendered":"\n
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Atherosclerosis is a chronic and serious medical condition that affects the arteries, and eventually causes the compacting of plaque within the arteries of the body. It\u2019s common in people with high cholesterol, and also often seen in people who follow an unhealthy lifestyle with a diet that contains a lot of alcohol, fat, oil and salt; genetic factors might also contribute to just how prone you might be to atherosclerosis in your lifetime.
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Lifestyle changes are one of the most important things if you are at risk of developing atherosclerosis, and the first step to decreasing your risk is making healthier overall lifestyle choices and following a healthier, better diet. This is usually a diet filled with healthy, natural components \u2013 and with decreased salt and fat intake. Making the change isn\u2019t hard.
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Here are the 8 foods that you should avoid if you are at risk of developing atherosclerosis:
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1. Cheese High in Fat<\/strong>
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Fat and dietary products that contain high amounts of the wrong kind are the first things that your doctor or diet expert will tell you to cut out of your diet if you are at a higher risk of developing atherosclerosis, or if you have been diagnosed with a condition like high blood pressure or cholesterol<\/a>.
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Cheese is one of the first culprits that one should look at if you want to cut non-essential fats out of your diet since many types of cheese are known for being particularly high in fat \u2013 especially cheeses like feta, cheddar, and mozzarella. Many types of processed cheese, cheese spreads and boutique cheeses such as brie can also contain far more fat than your diet should contain.
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It doesn\u2019t mean that you have to cut all cheese out of your diet, but it does mean you have to make more conscious choices by choosing different cheeses.
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2. Margarine<\/strong>
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Margarine <\/a>is often recommended as one of the first choices for a healthy heart, but this isn\u2019t always the case, and you should cut margarine out of your diet in favor of real butter when you\u2019re trying to make a change to a healthier lifestyle. Real butter used in moderation can actually be good for your health, and much better than margarine when compared side-by-side.
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When margarine is heated past the optimal temperature, it\u2019s a lot more likely to burn \u2013 and a lot of the cheaper margarine brands on the market contain a lot more fat than you would expect, and they aren\u2019t healthy for your heart at all. If you\u2019re going to use fat or spread in a meal, use something like real butter or olive oil instead of choosing margarine.
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Choosing butter rather than margarine isn\u2019t always the cheapest choice, but if you\u2019re hoping to reduce your chances of developing atherosclerosis, butter s the better choice.
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3. Bacon<\/strong>
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Bacon <\/a>is one of the first things that you should cut out if your doctor or diet expert has recommended that you cut salt and fat out of your diet, just because it can be one of the types of food that\u2019s highest in fat no matter what you do with it. Pork is known to be naturally high in fat, and unless we\u2019re talking about lean pork, you should cut this out and find healthier options that don\u2019t contain as much salt or fat when you can.
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While there is lean bacon, it\u2019s still bound to be high in salt content because of the levels of brine added to bacon as a preservative, and if you\u2019re already at risk of atherosclerosis, then it\u2019s better for you to avoid this ingredient entirely.
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There\u2019s a lot of merit in switching to vegetarian options that mimic bacon or macon if you\u2019re watching your heart.
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4. High-Fat Beef Cuts<\/strong>
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Beef <\/a>is one of the worst culprits when it comes to adapting your diet in order to avoid salts and fat, and while we\u2019re not saying that you should cut beef out of your diet entirely if you are at risk of atherosclerosis, you should be much more conscious of the beef you choose (and the overall portion size you choose to consume) when you\u2019re watching your health.
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When you\u2019re cutting down on fat and salt, limit your intake of anything that can be high in fat, and choose leaner, thinner beef cuts \u2013 learn to use beef as a flavoring instead of just eating a simple steak that could be too high in either ingredient.
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The way you prepare your beef will also have a massive impact on how healthy the overall meal is \u2013 instead of high-salt, high-fat, opt for leaner meat cuts instead fried in olive oil or incorporated into another recipe.
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5. Tater Tots<\/strong><\/h3>\n\n\n\n

Tater tots<\/a> are one of the most decadent, rich meals that most people can imagine \u2013 and it\u2019s a staple for thousands of diets all over the United States (and the rest of the world, give or take a few ingredients). But at the same time, it also happens to be one of the worst culprits when you\u2019re on a diet or trying to cut down the amount of fat and salt that you\u2019re taking in through your diet.<\/p>\n\n\n\n

It\u2019s covered with butter, salt, and often more butter \u2013 and it\u2019s pretty much the worst thing you can do to attack the arteries in your body. Adapt to something like boiled potatoes with a dash of sour cream if you want to go for the healthier option \u2013 though, for straight-up traditional tater tots, it\u2019s better to avoid them when you\u2019re trying to watch your heart health and consider yourself at risk for atherosclerosis.<\/p>\n\n\n\n\n\n\n\n

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6. Hot Pockets<\/strong>
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Hot Pockets<\/a> come in savory and sweet varieties, and it\u2019s one of the most popular snacks in the whole of the United States \u2013 but it\u2019s not by far one of the healthiest, and one of the first things that you\u2019ll learn when you are at an increased risk of atherosclerosis is that you should never sacrifice healthy options for simple convenience.<\/p>\n\n\n\n

If Hot Pockets happen to be one of the first things that you get (or something that you enjoy frequently), you should go ahead and check the label \u2013 pay attention to the fat and sodium content. You\u2019ll see right there why they\u2019re not one of the healthiest things if you\u2019re already at risk of cholesterol or atherosclerosis, and why you should consider seriously limiting your consumption and treating them as the occasional snack \u2013 or cutting them out of your diet completely to greatly reduce your risk of developing atherosclerosis.<\/p>\n\n\n\n\n\n\n\n

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7. Most Crisps<\/strong><\/h3>\n\n\n\n

The majority of crisps that you\u2019ll find on the market have been made from potatoes <\/a>and then fried in oil; even those that haven\u2019t been fried in oil are usually known for their higher-than-normal salt content. This is something that you should avoid at all costs (or limit as much as possible) if you are at risk of cholesterol or atherosclerosis \u2013 and you should avoid any instant snacks that contain too much fat, salt or both.<\/p>\n\n\n\n

This doesn\u2019t mean that you have to avoid snacking by any means; snacking is an important part of boosting your energy levels throughout the day \u2013 but you can choose much healthier snacks than your traditional potato crisp, especially when you\u2019re making long-term changes to improve your health for the better.<\/p>\n\n\n\n

Again, this doesn\u2019t mean that you should avoid crisps entirely \u2013 but it means that you should be more conscious about your snack and meal choices.<\/p>\n\n\n\n\n\n\n\n

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8. Mac & Cheese<\/strong><\/h3>\n\n\n\n

Mac & Cheese<\/a> is another meal that\u2019s traditional in many homes, and for many serves as a staple, they\u2019ll eat at least once per week (if not more than this). It\u2019s also one of the meal options that you\u2019ll have to change if you have found that you are more at risk of cholesterol or conditions such as atherosclerosis.<\/p>\n\n\n\n

It isn\u2019t a meal that you have to cut out of your diet entirely, and it can still be healthy if you assess the way you usually make it and make a few adaptations to decrease the fat and salt content of the meal.<\/p>\n\n\n\n

Rather than using full cream ingredients, change them out for low fat \u2013 and rather than covering the entire thing in cheese, just use a little bit of your choice cheese, remembering that a little bit of flavor can go a long way, especially when making a dish like this. <\/p>\n\n\n\n\n\n\n\n

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9. Candy<\/h3>\n\n\n\n

Many people make the mistake of assuming that high-fat diets are the leading cause of heart disease. The only known risk factor for the development of CAD is an increase in LDL levels in the blood. Low-density lipoproteins are the bad cholesterol particles circulating in the blood. People that have an LDL reading of above 70-mg\/dL are at a higher risk of developing atherosclerosis, leading to the onset of coronary artery disease. <\/p>\n\n\n\n

However, while an increase in LDL levels is responsible for the development of CAD, there are many foods and lifestyle habits that contribute to a rise in LDL. An increase in LDL not only occurs because of an increase in fatty foods in your diet. Some fats are suitable for the health of your heart. Did you know that carbohydrates are the biggest culprit responsible for increases in LDL levels?<\/p>\n\n\n\n

Similarly, to fats, there are good carbs and bad carbs. Good carbohydrates are foods like whole grains and sprouts, or fermented vegetables like kimchi and sauerkraut<\/a>. Sugar is a carbohydrate that has no place in the human diet. People that eat large amounts of candy regularly are at higher risk of developing atherosclerosis. \u00a0<\/p>\n\n\n\n\n\n\n\n

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10. Sugary Soda<\/h3>\n\n\n\n

As discussed, sugar is as bad for your heart as smoking or eating trans-saturated fats in your diet. One of the most common sources of sugar in our diet comes in soda. Sugary sods contain staggering quantities of the stuff, with the average can of cola containing around 12 to 15-tablespoons of sugar. The next time you pick up a can of soda, think about how over a third of the weight comes from the sugar in the drink. <\/p>\n\n\n\n

The only reason why your body does not vomit from the effects of that much sugar in one sitting is because of the acids used in the manufacturing process. If you drink sugary soda <\/a>every day, then you are placing yourself at risk of increases in LDL levels.\u00a0<\/p>\n\n\n\n

Stop drinking soda, and try sparkling water with natural flavorings instead. It may take some time to wean yourself off of soda, but you\u2019ll find that you feel healthier, and you\u2019ll drop a few pounds of body weight as well.<\/p>\n\n\n\n\n\n\n\n

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11. Pizza<\/h3>\n\n\n\n

Yes, you knew this one was coming. Pizza <\/a>is probably one of the unhealthiest meals you could eat. Making pizza at home using organic ingredients may be a bit healthier for you.\u00a0<\/p>\n\n\n\n

However, it\u2019s the store-bought pizza from fast-food chains that is exceedingly bad for your heart health. <\/p>\n\n\n\n

Pizza combines the worst blend of nutrients possible, all in a tasty meal that feels fantastic to eat. Pizza is the third favorite fast food in America, and anyone that\u2019s eaten a pie can tell you why. However, pizza is a blend of fatty cheese, meat, sauce, and flour. All of these ingredients are terrible for you, and they send your LDL levels through the roof. <\/p>\n\n\n\n

Recent research in nutritional science shows that the combination of high-fat and high-carb meals provide the most significant spike in LDL levels. Before you pick up the phone to order a pizza, think about the health of your heart.<\/p>\n\n\n\n\n\n\n\n

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12. Fried Fish in Batter<\/h3>\n\n\n\n

If you enjoy fish fried<\/a> in batter, served with a side of fries, then we have bad news for you. The oil used in the frying process is terrible for your heart health. As mentioned, there are foods that cause an increase in LDL production. Flour and frying oil, which is typically sunflower or canola oil, is a terrible combination that skyrockets LDL levels.\u00a0<\/p>\n\n\n\n

The fat mixing with the flour provides unwanted calories into the meal. The flour also unleashes inflammation in the digestive tract, causing the intestinal wall to increase permeability. This expansion allows toxins and inflammatory particles to escape the gut.<\/p>\n\n\n\n

The elevation in LDL levels also increases atherosclerosis, and the systemic inflammation caused by the flour exacerbates the situation. The next time you think about ordering battered and fried fish, try a grilled or poached option instead. When appropriately prepared, the beneficial Omega-3 fatty acids in the food help to combat the effects of atherosclerosis.<\/p>\n\n\n\n\n\n\n\n

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13. Casseroles<\/h3>\n\n\n\n


A casserole <\/a>is a traditional dish that many of us had growing up in our childhood years. Coming home after a cold day to an evening casserole on the dinner table was a staple in many American households. However, while they taste and smell fantastic, casseroles are terrible for your heart health.\u00a0<\/p>\n\n\n\n

The average casserole consists of meat, vegetables, potatoes, and stock simmered in a crockpot for hours so that the meat turns tender and the potatoes cook through. This calorie-dense source of nutrition provides the body with plenty of energy for use the following day. However, once again, this meal is an example of how not to blend nutrients. <\/p>\n\n\n\n

The large amounts of saturated animal fat in a meat casserole, combined with the potatoes and possible servings of bread, results in a storm of LDL unleashed on the circulatory system. The next time you get invited around for a casserole, give it a skip and save your heart the trouble.<\/p>\n\n\n\n\n\n\n\n

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14. Pastries<\/h3>\n\n\n\n

Pastries <\/a>are another example of a food that you would not expect to be bad for your heart. However, recent nutritional and medical research would prove you to be wrong about that assumption. As mentioned, the refined carbs found in flour products like pastries are terrible for heart health.<\/p>\n\n\n\n

The pastries cause an elevation in blood sugar levels, getting the patient that one-step closer to developing diabetes. Diabetes is a considerably significant contributing factor to anyone dealing with the onset of atherosclerosis. Elevated sugar levels in the body dramatically increase LDL levels, causing an exacerbation in the effects of the disease and the damage it does to the heart. <\/p>\n\n\n\n

People with diabetes require exogenous insulin injections to help them maintain their blood sugar levels after eating. Before you pig-out on the pastries, consider the effect on your heart. Pastries may taste good, but the increase in blood sugar combined with the inflammation in the digestive system is not worth the compromise.<\/p>\n\n\n\n\n\n\n\n

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15. Alcohol<\/h3>\n\n\n\n

As the festive season draws near, the start of office parties and get together with your friends begin to increase. The silly season is a time of cheer – and for drinking. Many Americans enjoy drinking alcohol during events and past-times. There\u2019s nothing wrong with having the occasional drink and getting a bit tipsy from the alcohol<\/a>.\u00a0<\/p>\n\n\n\n

However, as long as you don\u2019t drive home, and you don\u2019t drink every day, then you should be okay. However, those individuals that frequently drink during the week may end up experiencing issues with their health \u2014 overindulging in alcoholic beverages damages the liver and kidneys, as well as the heart.<\/p>\n\n\n\n

When the body has high levels of alcohol in the system, it breaks it down in the same manner as sugar. Therefore, drinking alcoholic beverages is similar to drinking sugary soda in its effects on the heart. Keep your heart healthy, and avoid drinking alcohol, except on special occasions.
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