Some of your favorite so-called health foods could be setting you up for heart problems, according to a cardiologist.
Dr. Kyla Lara-Breitinger, a coauthor of the new “Mayo Clinic Guide to a Healthy, Happy Heart,” has a master’s degree in nutrition and specializes in helping people protect their hearts, in part through healthy eating.
She said that what you eat every day can help or hurt your heart by influencing your risk of heart attack or stroke as you get older.
“You have more control than you think over heart health,” she told Business Insider. “These small daily choices we make, if you’re in it for the long game, can drastically change those kinds of sentinel events that can kill you.”
Lara-Breitinger said she often sees patients with high cholesterol or other heart health issues who eat too many foods with added sugar or saturated fat.
Some of the biggest culprits are marketed as healthy, and they might be foods you eat every day.
While you don’t need to cut them out completely, understanding what’s really in your diet can help you make more informed choices and build better long-term health habits.
“For me, for my family, it’s not demonizing food,” Lara-Breitinger said. “If most of the time they’re eating healthy and eating real food, I tend not to make it as much of a big deal.”
Protein drinks are packed with additives
The proteinmaxxing trend has taken over the grocery store, with extra protein in everything from popcorn to candy, promising to boost your gains.
But a high protein content can mask potentially problematic ingredients, Lara-Breitinger said.
For instance, ready-to-drink protein shakes, smoothies, or yogurts may be convenient, but they’re heavily processed. Some contain a surprising amount of sugar — more than 20 grams per serving, as much as a can of soda or candy bar. Even low-sugar products can be risky, since they’re flavored with artificial sweeteners that can mess with your gut microbiome or promote cravings.
Instead, Lara-Breitinger said to focus on getting enough protein from whole foods, particularly plant proteins like legumes, which offer a wide range of benefits.
“They give you fiber and all of the polyphenols and antioxidants and everything,” she said.
She recommends snacking on edamame with sea salt for a simple, savory way to add 20 to 30 grams of protein.
Granola can hide loads of sugar
Piggybacking on the protein trend, granola with added protein has become a popular breakfast and snack option for the health-conscious.
However, it’s often processed to make it palatable by removing heart-healthy fiber and adding sugar and fat. As a result, you’re not getting the full benefits of whole-grain ingredients like oats, buckwheat, or millet.
“You need to look on the back of the label for real food,” Lara-Breitinger said.
For a better option, try a mix of nuts and fruit, or make your own granola at home. Both options are rich in fiber, a nutrient that supports heart health by lowering cholesterol, blood pressure, and inflammation.
Coconut oil can raise your cholesterol
Another hidden health risk in all-natural or health food products is coconut oil.
“When people are eating exceptionally healthy, and I wonder why their cholesterol is so high, it’s because they’re cooking everything in coconut oil,” Lara-Breitinger said.
Coconut oil is often used in vegan or vegetarian foods, where it gets a health halo as a better alternative to animal products. However, coconut oil is higher in saturated fat than butter, lard, or beef tallow.
It’s common in foods like energy bars, baked goods, chips, and popcorn.
If you find you’re often reaching for a salty snack to get through the day, Lara-Breitinger said you may be dehydrated and could use a glass of water first.
“Most of the time, people are underhydrated, so they crave salt. Your palate is searching for salt instead of saying, ‘I’m thirsty,’ so number one, make sure you’re fully hydrated for the day,” she said.
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