Cardiac health starts in your home — specifically in your kitchen. Cardiologists agree that the foods you eat and have in your house have a direct effect on how well your heart functions. As a way of simplifying this concept, experts use what they call the “5 W’s.” These are five commonly utilized ingredients/food categories that begin with the letter “W” that should either be limited or avoided completely to help reduce the risk of developing issues associated with hypertension, hypertension causes buildup cholesterol in our bodies and, of course develop heart disease.
1. White Sugar
White sugar is probably one of the biggest factors contributing to poor heart health. Too much white sugar increases body fat which leads to excessive amount of insulin to be produced in your body which ultimately worsens your overall health. In addition, eating too much sugar creates inflammation, all of which put serious strain on your heart. There is also a strong correlation between eating too much sugar and higher levels of triglycerides within the blood, it is the same force that increases your chances of developing heart disease.
The majority of sweet goods, i.e. sugary items like candy, soda and cake contain hidden sugars. Many items marketed as healthy, such as flavored yogurt and granola bars also contain significant amounts of added sugars. Cardiologists recommend replacing white sugars with natural sweeteners like fruit, or eliminating sweetness altogether. The overall cardiovascular system benefits when sugar is regulated in a healthy manner.
2. White Flour
Refined grains such as white flour (the primary ingredient in many types of bread, pasta, or baked goods) contain little or no fiber and/or other nutrients, making them digested quickly and causing blood sugar levels to rise as quickly as they do with sugar.
If you eat a lot of products made from refined flour, then you are increasing your chances of becoming obese, developing diabetes, or having metabolic syndrome. All three conditions are known to greatly increase your risk of getting heart disease. Cardiologists typically recommend replacing refined grain products with whole-grain products, such as oats, brown rice, and whole-wheat flour. Whole grains will give you the fiber you need to help lower cholesterol and improve digestion and long-term heart health.
3. White Salt
Salt is essential in our diets; however, too much refined white salt can be harmful. Eating a large amount of sodium has a direct effect on your blood pressure, meaning it can cause your heart to work harder than it should and significantly increases your chance of suffering a stroke or heart attack.
While most people tend to think of salt from table salt or when cooking, most sodium hidden within processed or packaged food. More specifically, instant noodles, potato chips, canned soup, and ready-made meals contain sodium overload (which is why they taste so good). If you can reduce your salt intake by limiting processed and packaged food, cooking with herbs or spices instead of salt, and using low-sodium alternatives, your heart will benefit. Cardiologists generally suggest keeping daily sodium intake at or below the current recommended limits.
4. White Rice (Excess Refined Carbohydrates)
But when eaten in large proportions on a regular basis, can negatively affect cardiac health. Like other refined carbohydrates, white rice also has a high Glycemic Index (GI: a measure of how fast/slow food raises our blood sugar). Thereby causing “spikes” in blood sugar levels over time. When our blood sugar levels spike often, we can develop insulin resistance, increasing our odds of being diagnosed with type 2 diabetes. Type 2 diabetes is known to be one of the biggest contributors to heart disease. You don’t need to eliminate rice completely, as moderation is key. Instead, you can create heart-healthy dishes with brown rice, quinoa, or a combination of white rice and high-fiber grains.
5. Worst Fats (Trans Fats and Excess Saturated Fats)
The fifth entry of the “W” is often referred to as the worst fats; namely, trans fats and excess saturated fats. These are predominantly found in fried foods, margarine, processed snacks, and commercially baked items. What makes trans fats so dangerous is that they raise your LDL (bad) cholesterol and decrease your HDL (good) cholesterol. Consistently consuming unhealthy fats causes plaque to build up in your arteries, and result in you having a greater risk of heart attack or stroke. So, as a general rule of thumb, cardiologists recommend people avoid foods made with hydrogenated oils, and limit deep-fried foods. Instead, to promote heart health, eat healthy fats found in nuts, seeds, olive oil, and fish are recommended.
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Practical Tips for a Heart-Healthy Kitchen
A heart-healthy kitchen doesn’t have to be overhaul of everything you have. Start with carefully reading food labels to identify hidden sugars, sodium and bad fats. Replace refined with whole or natural foods. Increase your cooking at home using fresh ingredients and reduce your dependence on processed foods.
Even small changes such as switching from white to whole grains, cutting down the sugar you add to tea or coffee, and using less salt, will all add up eventually. Having healthy snacks (i.e. fruit, nuts, etc.) available will also help prevent unhealthy eating practices.
Conclusion
The “5 W’s” provide a very simple, but also powerful way to help improve heart health through diet. Cutting back on white sugar, white flour, white salt, too much white rice, and bad fats will greatly decrease your risk of having cardiovascular disease. A heart-healthy kitchen is not about strict deprivation, but rather being mindful of the choices you make to ensure long-term wellness.
