Our cardiovascular health is largely tied to our diet, making the quality of what we eat on a daily basis incredibly important. Most of us understand that whole and minimally processed foods should make up the foundation of our diets, while prepackaged, highly refined foods are best enjoyed in moderation. But for those of us prioritizing protein intake for the sake of gains, figuring out what to snack on can get a little confusing.
Take deli meat and jerky, for example. While both are high in protein and relatively low in calories, one cardiologist warns that both are sneaky culprits that should only be eaten in strict moderation.
"While deli meats and jerkies are marketed as reliable protein options, their high sodium and saturated fat contents are worth noting," says Nadim Geloo, MD, cardiologist and senior director of medical affairs for Abbott's structural heart division. "If enjoyed in great quantity or too frequently, these snacks can raise blood pressure, ultimately putting more strain on the heart and increasing the risk of heart attack and stroke."
Just to give numbers to it, a 28-gram serving of Jack Link's Original Beef Jerky contains 520 milligrams of sodium. Eat the whole bag in a daze, and you're looking at 1,490 milligrams of sodium. Mind you, that's well over half of the American Heart Association's suggested daily limit of under 2,300 milligrams for most adults.
Along with the high sodium content, many of these prepared meats contain added sugar, which can elevate triglycerides and contribute to plaque buildup in the arteries over time. Plus, fattier cuts of meat contain more saturated fat, which raises LDL, also known as "bad" cholesterol, a core driver of heart disease.
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"In general, we advise patients to limit their intake of anything high in trans fats, saturated fats, refined sugar, or sodium. So, they should be aware of that information on nutrition labels and know to double-check the 'percentage of daily value' to ensure that they aren’t consuming more than their recommended dose of these foods, particularly if they’re considering eating more than one serving size during a meal," Geloo explains.
Nobody's telling you to cut out jerky and deli meats, cold turkey (pun intended). But keeping these foods as occasional additions to your diet rather than daily staples is likely the smarter move for the sake of cardiovascular health.
For heart-friendly snacks, Geloo's top picks are blueberries, dark chocolate, and tinned fish. Blueberries and dark chocolate are high in antioxidants that can help support healthy blood pressure and lower LDL cholesterol. Tinned fish, like sardines and salmon, are loaded with omega-3 fatty acids, which can also help lower blood pressure and benefit overall health.
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from Men's Journal https://ift.tt/9hYtKiJ
