Eating until you have a heart attack – the top 5 heart-killer foodsWe all know that there are certain foods or food ingredients that are "bad for our heart". But which those are exactly, over it usually less clarity prevails and therefore I present to you today times my personal selection of the five heart main malefactors, which you should have only rarely or best not at all on your food plan, if you would like to do to your heart and your blood vessels something good. Let's go.
I'll start right away with the most irritating topic in society, cholesterol. Because despite many conspiracy theories such as the much-cited "cholesterol lie", the "evil" LDL cholesterol as the main risk factor for arteriosclerosis, i.e. the increasing hardening, calcification and narrowing of our coronary arteries, is scientifically well documented. And even if it is of course true that our body produces most of the cholesterol itself in the liver, an increased intake of cholesterol with food can still have a very unfavorable effect on our cardiovascular health and should therefore be avoided. A lot of cholesterol is found not only in the classic, the much-discussed breakfast egg, but also in high-fat dairy products such as butter and cheese and, of course, in fatty meats. Vegetable foods, on the other hand, are completely free of cholesterol! Another reason to eat a plant-based diet!
Another "bad-boy" from my point of view, even though I know of course that there are partly contradictory study data and opinions on this, are the saturated animal fats, or. saturated fatty acids . Most saturated FS occurs in animal products such as.B. Cream, butter, cheese, lard v.a. but also in fatty meat. A high intake of saturated fats has an unfavorable effect on our blood lipid levels and can therefore accelerate arteriosclerosis, i.e. the hardening of our arteries. If you try to change your diet to plant-based products and z.B. also fish to concentrate then you reduce already quite automatically the content of saturated fatty acids.
In addition to cholesterol and saturated fatty acids, there is another "culprit" from the group of fats and these are the trans fatty acids. This refers to a special form of fatty acids that are produced during industrial food production, v.a. are produced during industrial fat hardening, during heating of vegetable oils with polyunsaturated fatty acids (the actually "healthy" oils) and are found in dairy products and meat from ruminants, i.e. especially cows. A high intake of these trans fatty acids is a real atherosclerosis turbo, i.e. it has an extremely unfavorable effect on the composition of our blood lipids by increasing the "bad" LDL cholesterol and lowering the "good" HDL cholesterol. Trans fatty acids are quieter still in very many foods such as z.B. found in confectionery, bakery and pasta products and in convenience foods, for more information see my video on trans fats.
Another irritating topic is the meat, which is so beloved by many Meat… And even though I know that I am making an enemy of many meat lovers, the frequent consumption of meat unfortunately has an unfavorable effect on our health in several ways: On the one hand meat is a source of all already discussed, unhealthy fats, v.a. of saturated fatty acids, the particularly unhealthy trans fatty acids and also of cholesterol. In addition, there are additional health-damaging effects of processed meats such as bacon, ham, sausages, salami, corned beef or meat-based sauces. Processing methods such as salting, curing, fermenting or smoking add potentially harmful substances to the meat or change it in an unfavorable way, which is why the WHO, the World Health Organization, has classified processed meat as carcinogenic. From my point of view, there are many good reasons to avoid meat or at least to drastically reduce the consumption of meat and especially of processed meat products, in addition to the countless ethical and moral reasons (cue factory farming and climate catastrophe), especially from a health point of view.
From my point of view the absolute "classic" among the evildoers is the Sugar. Studies show indisputably that our cardiovascular risk increases sharply the more sugar we consume. At the same time it is made extremely difficult for us to avoid sugar, because the food industry adds it to almost all products in large quantities. Major sources of sugar are v.a. sweetened beverages such as soft drinks, desserts and other sweets. But a huge problem are v.a. also the "hidden" sugars, z.B. in ready meals, salad dressings, sauces, etc.?. One can of a soft drink already contains 35 grams of sugar, that's over 11 sugar cubes and about 140 calories just from sugar! The WHO recommends that we consume no more than 10% of our daily energy from added sugars. You would then have almost achieved this with a can of lemonade alone!
Now buckle up: If we get more than 25% of our daily energy from sugar, our risk of dying from cardiovascular disease is more than three times (!) as high as if we keep this percentage below 10%!
So you see, the "hyperglycemia" of our society is a huge problem and that's why I'm going to make a separate video on this as well…
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