If you want to lower your cholesterol and improve your heart health, take a look at the following five foods to avoid if possible.
Farmed Salmon: I’m sure you’ve heard of Omega-3 fatty acids and how we include very little of them in our diet. Omega-3s are essential for heart health and emotional and mental well-being. However, you may not know that farmed salmon contains much less Omega-3 fatty acids compared to wild salmon. Additionally, farmed salmon are much more likely to contain PCBs and dioxins if care is not taken in the facility where the salmon is raised.
Instant Oatmeal – Oatmeal has been touted as a heart-healthy food because it can help lower cholesterol; however, instant oatmeal is not the best oatmeal option. If you want to have a healthy heart, it’s important to keep your blood sugar levels relatively stable. Instant oatmeal is high on the glycemic scale and will raise blood sugar levels very quickly. If you want to eat oatmeal, opt for steel cut oats. They are not as processed and will spike your blood sugar levels less. Steel cut oats take longer to cook, so if you’re short on time, choose old-fashioned rolled oats, which are also better than instant.
Foods with added trans fats: Surveys show that most people know they shouldn’t eat trans fats; however, most people don’t know how to identify a trans fat on an ingredient label. Look for the words hydrogenated, partially hydrogenated, or shortening on the ingredient label to determine if the food contains added trans fat. If the food contains added trans fat, don’t buy it. Trans fats increase LDL (bad cholesterol), lower HDL (good cholesterol), and raise triglycerides.
Canned Tomatoes: Tomatoes are thought to be a heart-healthy food because they contain lycopene, beta-carotene, potassium, among other heart-healthy nutrients. Tomatoes, however, are often stored in cans that have a resin lining containing bisphenol-A (BPA). Some studies indicate that BPA may increase a person’s risk of heart attack and diabetes. Tomatoes are of particular concern when stored in these containers because the acidity found in tomatoes causes BPA to leach out of the lining and into the food more easily. The effects of BPA on human health remain controversial; however, in my opinion, there has been enough research to suggest that BPA may be harmful that I would choose to limit my exposure as much as possible.
Most Store-Bought Frozen Meals: How many of you are eating microwaveable frozen meals for lunch while at work? I know that when I worked in the corporate environment, this was a very common practice. The problem is that most of these foods contain extremely high amounts of salt. One serving can contain between 25% and 40% of your daily salt intake. The average American consumes 3,375 mg of salt per day, well above the 2,300 mg recommended by the FDA. High salt intake has been shown to raise blood pressure levels in some people. High blood pressure is a major risk factor for heart disease.