Heart diseases are among the diseases that cause the most deaths. Coronary heart disease occurs when the blood flow to the heart is blocked or interrupted due to the accumulation of fat in the arteries. This is typically due to a process known as hardening of the arteries (atherosclerosis), in which the walls of the arteries become covered with fatty deposits. Foods high in cholesterol are among the main culprits of atherosclerosis, which puts heart health at risk.
The British Heart Foundation stressed the importance of diet for your heart. A healthy diet can help reduce your risk of coronary heart disease and reduce your risk of diabetes and high blood pressure by preventing weight gain. According to the Heart Foundation, there are two types of fat to avoid when it comes to keeping your heart healthy.
PAY ATTENTION TO THE CONSISTENCY AT ROOM TEMPERATURE
These are saturated fats and trans fats. Both can raise blood cholesterol levels. One way to tell if a fat is saturated is if it stays solid at room temperature. By comparison, heart-healthy unsaturated fats remain liquid at room temperature.
Saturated fats include foods such as:
- Butter, coconut oil and palm oil
- Cakes
- Biscuit
- meat, sausage
- Salami
- Cheese
- Pastries such as pies, quiches, hot dogs, and croissants
- Chocolate
TRANS FATS MOST DANGEROUS FOOD ADDITIVE
Trans fats are a type of saturated fat and are used to extend the shelf life of processed foods such as fast food. They are obtained by converting liquid oils into solid fats.
Diabetes.co.uk warns: “Trans fats, a type of processed (hydrogenated) cooking oil, have been identified as one of the most dangerous food additives.”
Trans fats are often found in:
- margarines
- Cakes
- donuts
- Pastries
- Ice cream
- fast food
The NHS also recommends avoiding saturated fat to reduce your risk of heart disease and recommends eating unsaturated fats instead. “However, a balanced diet should also include unsaturated fats, which have been shown to increase good cholesterol levels and help reduce any blockages in your arteries,” the health agency said.
Unsaturated Fats
Foods containing unsaturated fat include:
- oily fish
- Avocado
- Nuts and seeds
- Sunflower, rapeseed, olive and vegetable oils.
Other ways to reduce your risk of heart disease include:
- maintaining a healthy weight
- regular exercise
- quit smoking
- stop drinking alcohol
- Keeping your blood pressure and diabetes under control.