2 Foods That Damage Arteries – See What Happens
Your arteries are vital components of your cardiovascular system. They carry blood throughout the body, distributing oxygen and nutrients to ensure your body functions properly. Unfortunately, some foods disrupt circulation, damaging arteries over time and risking heart disease, stroke, and other severe complications. The worst offenders are added sugars and unhealthy fats.
Avoiding these damaging food additives isn’t easy, since they are in many of the tasty snacks we enjoy. They also show up in foods you may not expect. Nutrition education teaches you how to change your diet to reduce excess sugar and fat and maintain a healthy lifestyle. For more information on how these foods affect your arteries and overall health heart, keep reading.
Foods Damaging Arteries
According to medical experts, several foods should be limited or avoided to prevent cardiovascular problems. Their list includes red meat, processed meats, French fries, sodas, energy drinks, potato chips, and some dairy products.
So, why are these foods so bad for you? Well, though delicious, these foods contain high amounts of sugar or fat. A few of them, such as pastries, even contain both, making them twice as dangerous for your arteries and the rest of your cardiovascular system. Let’s take a look at how these two options alter these vessels and their functions.
Added sugar
Medical experts state that added sugars shouldn’t exceed 6% of our daily calories. This limits men to approximately 9 teaspoons of sugar per day, while women should consume no more than 6 teaspoons daily.
However, recent studies show that we’re exceeding these numbers. We’re ingesting at least 10% of our daily calories as added sugar. More concerning is that 10% of us are reaching 25% of those calories as sugar. Not only does this increase the chances of obesity and diabetes, but it also affects cardiovascular health, which may eventually prove fatal.
Sugar is one of the foods damaging arteries and does so in several ways. First, it increases blood pressure, so the vessels have to work harder. It also raises cholesterol levels, causing plaque buildup and hardening of the arteries, reducing their flexibility.
High sugar levels are also linked to inflammation, which affects blood pressure, further damaging the vessels. The longer the arteries are under attack, the higher the risk of cardiovascular disease becomes.
High-fat food
Not all fats are bad for you, especially if consumed in moderation. Unsaturated fats, found in nuts, seeds, fish, and olive oil, offer several benefits. They reduce inflammation, regulate heart rate, and improve cholesterol levels. However, some foods contain unhealthy fats that damage your arteries.
According to experts, saturated fats are found in red meat, cheese, butter, and coconut oil. High levels of saturated fats in the body increase LDL cholesterol levels in the blood.
Although beneficial in small doses, excess LDL cholesterol creates plaque buildup, affecting circulation and increasing the risk of atherosclerosis. Too much buildup in hardened arteries limits circulation, increasing the risk of heart attack and stroke.
Artificial trans fats, which are created using partially hydrogenated oils, should also be limited in your diet. Studies have linked trans fats to higher LDL cholesterol levels and lower HDL cholesterol levels in the blood. Plaque buildup, hardened arteries, and reduced circulation may not occur overnight, but they increase the risk of heart disease and other complications.
Resources:
- Brown Health, Feb. 1, 2023, Top Foods Cariologists Want You to Avoid for Heart Health
https://www.brownhealth.org/be-well/top-foods-cardiologists-want-you-avoid-healthy-heart - American Heart Association, Added Sugars
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars - PMC, Mar. 4, 2024, Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults
https://pmc.ncbi.nlm.nih.gov/articles/PMC10910551/ - Scripps, Dec. 20, 2024, How Does Sugar Affect Your Heart Health
https://www.scripps.org/news_items/7679-how-does-sugar-affect-your-heart-health - The Nutrition Source, Types of Fat
https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/types-of-fat/ - MedlinePlus, Facts about saturated fats
https://medlineplus.gov/ency/patientinstructions/000838.htm - Cleveland Clinic, Feb. 15, 2024, Atherosclerosis
https://my.clevelandclinic.org/health/diseases/16753-atherosclerosis-arterial-disease - PMC, Trans fats – sources, health risks and alternative approach – A review
https://pmc.ncbi.nlm.nih.gov/articles/PMC3551118/
This article contains informational and educational materials and does not replace health or medical advice. For questions or concerns regarding your medical condition or health objectives, speak to a qualified physician or healthcare provider.
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