Common Habits that are Damaging to the Heart

6. Soda Wreaks Havoc On Your Heart. If you are a soda drinker and want to improve your heart health, you need to eliminate the soda… Trista - October 14, 2021

6. Soda Wreaks Havoc On Your Heart.

If you are a soda drinker and want to improve your heart health, you need to eliminate the soda from your diet immediately. Soda is incredibly high in sugar, which damages every single aspect of your health, including your heart health. According to WebMD, one can of soda has more sugar than you should consume in an entire day! Moreover, because that sugar is all in liquid calories, you will not feel full at all no matter how much you drink. Not only can doctors link soda to higher rates of obesity and type-two diabetes, but they connect it to heart disease and stroke. Soda is bad news all around. 

Juice is better than soda, but not much. Juice is still very high in sugar, and the process of juicing eliminates the fiber that is in the whole fruit. A much better option is vegetable juice that may have some fruit added for flavor because vegetable juice has far less sugar and is much richer in nutrients (as long as it has not been overly processed; cold-pressed is best). If you are craving fizziness, add some carbonated water to juice. You could also try drinking kombucha, which has the fizziness of a soda but also has many health benefits that soda could never even dream of providing. Another great option is smoothies, but be careful not to order smoothies from restaurants, which tend to be loaded with sugar and lack fresh fruit. Make your own smoothies at home, and do not add any sugar.


5. You Probably Need More Protective Foods.

Most people need to eat fewer harmful foods that are absolute bombs to wreck not only heart health but every other aspect of health. Fewer chips, less ice cream, less soda. However, what about foods that are actually beneficial for your heart? According to Eat This, Not That!, there are plenty of foods that help to protect your heart. These foods are rich in antioxidants, which neutralize the free radicals wreaking havoc throughout your body. They are full of heart-healthy fats, like omega-3 and replete with heart-healthy fiber. And best of all, if you prepare them well, they are delicious!

Things like salmon, avocados, berries, and nuts are great for protecting your heart. Nevertheless, are you too busy to incorporate these heart-healthy foods into your regular diet? Have some bean chips with guacamole for a high dose of fiber and the healthy fats in avocados. Grill some salmon instead of throwing a beefsteak on the grill and filling your body with inflammatory-producing red meat. Make a smoothie with berries and almond milk and pair it with a slice of high-fiber toast (not from white bread), topped with peanut butter instead of butter or sugar-rich Nutella. Get a brown rice bowl with lots of veggies instead of a panini if you order lunch at work. And on your day off, take an hour to prepare a grocery list that includes these heart-healthy foods and then another hour to do some meal prep with them.


4. Baked Goods Can Be Heart-Health Nightmares.

Cakes, cookies, pastries, and other baked goods can be the ultimate comfort foods, but they can absolutely devastate your heart health. According to WebMD, they tend to be high in saturated fats and sugar, and their primary ingredient is often white flour. White flour is basically processed by your body much the same way as sugar, leading to energy spikes and then crashes; plus, you feel hungry very soon afterward. Going to a bakery on a Saturday morning can be tempting, but if you want to improve your heart health, you may want to swap that habit out for healthier ones.

A better option than going to the bakery or buying a box of baked goods from the grocery store is to make them yourself. You will be able to see every ingredient that goes into your treats to get a good idea of how healthy or harmful the final product will be. The best part is looking for recipes that use healthy ingredients, such as ground flaxseed or oatmeal instead of flour. Muffins tend to be awful when you buy them from the store, but baking muffins is a great way to add in many superfoods! Plus, your whole house will smell like a bakery with all the freshly baked goods you prepare! Make sure that you do not over-indulge by eating too many in one sitting.


3. Ranch Dressing Is Full Of Fat, Sugar, And Salt.

Many people think ranch dressing is an innocuous way to eat more vegetables because it makes such a great dip. But according to WebMD, the reality is that ranch dressing is made with lots of buttermilk — which is very high in saturated fat — sugar, and salt. All of these ingredients can devastate your heart health, especially when consumed in large quantities over a long period. In other words, eating your vegetables with ranch regularly can harm your health rather than help it. Moreover, many people don’t only eat ranch with vegetables. They also use it to dip French fries, bread, even pizza! These food combinations are a heart-health nightmare that is bound to increase your risk of heart disease. 

Some people may think that low-fat ranch dressing is a better option, but low-fat options tend to have even higher amounts of fat and sugar to compensate. A much better option is to look for recipes for making your own ranch dressing using low-fat sour cream or cottage cheese and fresh herbs. Herbs such as parsley, dill, chives, and cilantro will work to protect your heart; eating homemade ranch dip with your favorite vegetables will undoubtedly make a much healthier snack. Furthermore, instead of slathering sandwiches with ranch, try heart-healthy options such as smashed avocado (or even guacamole!) or hummus. 


2. Ice Cream Should Be An Occasional Treat.

Few things are more refreshing than a nice bowl or cone of ice cream, but few things can cause as many problems for your heart. According to WebMD, ice cream is loaded with sugar and saturated fat. As a result, you have elevated blood sugar and triglycerides, leading to high blood pressure. In turn, you are increasing your risk of heart disease. Plus, a serving of ice cream is just one-half of a cup, but many people indulge by eating an entire pint or more in just one sitting. By the time you add in the toppings, you are looking at an absolute health nightmare. 

There are alternatives to eating ice cream, such as sorbet, which is basically a fruit that has been frozen to have a creamy consistency. Frozen fruit bars can be a healthy option. However, check the label to see if there is extra sugar, and to make sure it has real, whole fruit. A cheaper (and tastier!) alternative would be to make your own. You can also swap out ice cream for frozen yogurt, which has much less fat. Instead of topping it with sugary toppings, top it with fresh fruit. The fiber will help slow the absorption of sugar into your bloodstream so that you will not have a spike and then crash.


1. You Might Be Eating Too Many Calories.

The nutrition information on pretty much all food labels is based on 2000 calories a day. However, the fact is, most people do not need nearly that many calories. Many foods that people consume are very high in calories. You can quickly go to a restaurant and put down 2000 calories in just one meal! The problem is that those extra calories have to go somewhere. So, you end up storing them as fat. That excess fat leads to elevated triglycerides, cholesterol, and blood sugar, all of which are horrible for your heart. Plus, when the fat is stored in your abdomen, your heart has to work extra hard to do its job. You probably need to reduce the amount of junk food you eat, which has very little nutrition for the high amount of calories. And you probably need also to reduce the meals you eat at restaurants, even the so-called “healthy” meals, such as grilled sandwiches. They are super high in calories.

But according to Eat This, Not That!, you can overeat on healthy foods, such as salmon, quinoa, and fruit. How? By eating more calories than you are burning, causing those extra calories to turn into body fat, triglycerides, and excessive blood sugar. Stick with a standard serving size and make sure you eat plenty of fiber to help you feel full. You may want to take one week to count your calories to know just how many you are consuming. What may surprise you is how many calories are in the things that you add, such as the dressing you use to marinate salmon or the sauce that you use on your favorite sandwich.