Office Phone Number: (832) 644-8930
New Patient Appointments: (346) 662-1220
Office Phone Number: (832) 644-8930
New Patient Appointments: (346) 662-1220
Your heart is the center of your circulatory system, delivering oxygen-rich blood to every other organ in your body so they can function correctly. So, it’s key to keep your heart healthy, as your whole body depends on it.
Since your diet is one of the most significant contributing factors to your heart health, we’ve compiled some heart-healthy substitutes to unhealthy foods below so your heart can stay strong for the rest of your body.
Most foods affect your heart health in either a positive or a negative way. For example, most vegetables are excellent for your heart, whereas processed foods are often hard on your heart.
Here are some foods that affect heart health and substitutes to help you make the most heart-healthy choices with your diet.
There are healthy fats, and there are unhealthy fats. Healthy fats provide energy and support cellular function. Too many unhealthy fats can negatively affect your heart health. While unsaturated and omega-3, -6 and -9 fatty acids are healthy, saturated and trans fats are not.
Both trans and saturated fats raise your LDL cholesterol levels, sometimes called “bad” cholesterol. Trans fats can also lower your HDL cholesterol levels, or your “good” cholesterol.
The American Heart Association (AHA) recommends limiting your saturated fat consumption and eliminating trans fats from your diet as much as possible. The Dietary Guidelines for Americans recommends keeping your saturated fat intake below 10% of your calorie consumption.
In contrast, the AHA suggests adults who need to lower their bad cholesterol levels keep their saturated fat intake below 6%. For a 2,000-calorie-per-day diet, 10% would be approximately 22 grams of fat, while 6% would be around 11 to 13 grams.
While there is some debate on the impact saturated fats have on heart health, trans fats are unquestionably bad for your heart. Simply put, your body has no use for trans fats. Trans fats form when vegetable oils solidify at room temperature, a process known as hydrogenation. These fats are often used as preservatives in processed foods to keep them fresh for more extended periods.
Foods that are high in trans and saturated fats and their substitutes include:
Salt is a staple for many. It has a unique ability to bring out the best flavor in most dishes. It also benefits our bodies in important ways. Salt is composed of 40% sodium and 60% chloride. Our bodies need sodium to maintain proper nerve and muscle function. That means some salt intake is necessary for our health.
Too much salt can harm your heart health, and most people eat too much salt. The daily recommended value of sodium is less than 2,300 milligrams per day, but the average American consumes around 3,400 milligrams of sodium per day. High-sodium diets are linked with an increased risk of high blood pressure, a key contributing factor to stroke and heart disease.
For those who swear by salt as they cook, the good news is that over 70% of our sodium intake comes from processed and pre-packaged foods. In such foods, salt is used as a preservative. The most effective way to limit your sodium consumption is by steering clear of highly processed foods, from fast food to canned goods.
You can also limit your sodium intake by using other flavor boosters, so you do not rely as heavily on salt. Some alternatives include:
Like cholesterol and fats, some carbohydrates are good while others are bad. Good carbohydrates are known as whole carbohydrates, while the bad ones are refined carbohydrates. Whole carbohydrates contain natural fibers and are minimally processed, while refined carbs are heavily processed with altered or removed natural fibers.
Beyond good and bad, there are three types of carbohydrates — sugars, starches and fibers. Sugars are simple carbs, as they give the body a quick boost of energy without much nutritional value. Starches and fibers are complex carbs because your body digests or breaks them down slowly and uses their nutritional value over a longer period.
Whole carbohydrates are complex carbs, and refined carbohydrates are simple carbs. But not all simple carbs are refined, as some natural sugars contain vitamins and minerals that our bodies need. These natural sugars are mainly found in fruit, known as fructose.
That said, some examples of whole carbohydrates include:
In contrast, here are some common types of refined carbs:
Given the examples of whole and refined carbohydrates, here are some heart-healthy substitutes to help you consume fewer refined carbs:
CARDIOVASCULAR CENTERS IN HOUSTON, TEXAS
Modern Heart and Vascular, a preventive cardiology medical practice, has several offices around Houston. We have locations in Humble, Cleveland, The Woodlands, Katy, and Livingston.
We are Modern Heart and Vascular Institute, a diagnostic and preventative medicine cardiology practice.
Every heart has a story… What’s yours?
Book an Appointment Today
At the Modern Heart and Vascular Institute, we offer state-of-the-art cardiovascular care with innovative diagnostic tools and compassionate patient care. Our priority at Modern Heart and Vascular Institute is prevention. We help patients lead healthier lives by avoiding unnecessary procedures and surgeries.
Contact us online to learn more and book an appointment. If you’d like to learn more about our practice, read our providers’ bios.
This article does not provide medical advice. It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. If you need cardiovascular care, please call us at 832-644-8930.
Every heart has a story…What’s yours?
Choose your appointment at one of our 7 locations
