By Betty Murray

Having a healthy heart is about living an active lifestyle, eating heart-healthy foods, and avoiding foods that are bad for your heart. Last week, I outlined foods and nutrients you should include in your diet for a healthy heart. Now let’s take a look at some of the foods and ingredients to avoid, and why they do not promote a healthy heart.

High cholesterol, bad fats and high sodium can increase your risk of developing heart disease. Do you know why?

Cholesterol, in normal levels, is actually good for your health. But when it builds up to unhealthy levels, it can cause blood clots, heart attacks and heart disease. Foods high in fiber, such as oatmeal, kidney beans, apples and pears can help lower your low-density lipoprotein (LDL), also known as “bad cholesterol.” Foods that can significantly increase your levels of bad cholesterol include cheeseburgers, ice cream, some muffins, and even certain types of seafood, like lobster.

Bad fats are saturated and trans fats that are found in food like butter, margarine, cream, cookies, cakes, pies, and potato chips, to name a few. Saturated and trans fats increase your cholesterol levels, which can in turn, increase your risk of heart attack or stroke.  On the contrary, monounsaturated and polyunsaturated fats, like Omega-3 and other essential fatty acids found in fatty fish, olive oil and avocados, will lower your cholesterol and thus your risk of developing heart disease.

Sodium contributes to a high blood pressure, which is a risk factor of heart disease. At the very most, you should consume no more than 2,000mgs of sodium each day. The less sodium in your diet, the healthier your heart will be. Sodium is found in salts and seasonings, but is also packed into canned vegetables and soups, and processed foods. To limit your sodium intake, eat vegetables in their most natural form. Avoid canned foods and processed foods. One can of Campbell’s soup contains more than your allotted daily amount of sodium.

When grocery shopping for heart-healthy foods, avoid the inner aisles, where processed and packaged foods are found. Fill your cart with a variety of colorful, fresh vegetables and fatty fish like salmon. Nuts, seeds and oats are also great foods with containing nutrients that will keep your heart healthy.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.