Several studies have shown that poor dietary habits are one of the main causes of cardiovascular disease. According to a heart disease specialist in the United States with over 20 years of experience, the dietary habits formed in childhood often become the root cause of chronic diseases in adulthood.
It is well known that high-salt, high-fat, high-sugar, and high-cholesterol diets increase the risk of developing cardiovascular diseases. A balanced diet can provide necessary nutrients and lower the risk of cardiovascular diseases. So how can we limit children from consuming unhealthy foods such as tempting fast food and snacks in daily life to ensure they grow up with a healthy heart?
Dr. Sanjay Bhojraj, a certified interventional cardiologist and functional medicine certified doctor, shared his insights on July 6 on CNBC. He and his wife have three daughters, all of whom are now in high school. He said, “I want them (the children) to be healthy and long-lived, so we are more careful about the food on the table now.”
Dr. Bhojraj listed five foods he would never give to his children and suggested alternative options for these foods. He pointed out that the lining of microwave popcorn bags often contains toxic “forever chemicals” known as per- and polyfluoroalkyl substances (PFAS), which are associated with health issues like immune suppression and birth defects. Additionally, butter flavorings may contain compounds harmful to the lungs.
Alternative food: Make homemade popcorn and drizzle with melted butter or olive oil.
He also mentioned flavored yogurts, especially those targeted at children, seemingly healthy due to their high protein content. However, upon careful inspection of the labels, one would find that they often contain significant amounts of added sugars and artificial coloring.
Alternative food: Plain Greek yogurt paired with local honey and fresh berries. Equally delicious yet healthier.
Foods like bacon, deli meats, and hot dogs often contain high levels of sodium, preservatives, and nitrates, increasing the risk of heart disease and cancer.
Dr. Bhojraj expressed concern as a heart disease specialist about the impact of these compounds on a cellular level. He highlighted their interference with vital compounds such as nitric oxide, essential for blood pressure regulation and vascular health. Another worrisome aspect is their harm to a complex process called endothelial function, leading to easier cholesterol buildup in arteries.
Endothelial function refers to the function of endothelial cells in blood vessels, essential for maintaining vascular health and overall well-being.
Alternative food: Lean meat, unprocessed protein sources like grilled chicken, grass-fed beef, and plant-based proteins such as lentils, chickpeas, and quinoa.
Dr. Bhojraj quoted metabolic expert Dr. Robert Lustig, stating that the sugar content of the average child’s breakfast exceeds what their small bodies can digest in three days!
Alternative food: Breakfast of fruits, eggs, and vegetables or a smoothie rich in healthy fats and plenty of dietary fiber.
One of the many issues with fried foods is the repeated use of high-temperature industrial oils. These oils not only lack nutritional value but also introduce harmful compounds like acrylamides and advanced glycation end products (AGEs) into otherwise healthy foods, exacerbating inflammation.
“What’s even more frightening is that these foods condition our children’s palates to crave that crispy fried texture,” he noted.
Alternative food: Use an air fryer to make roasted vegetables, sweet potato fries, and vegetable chips for a crispy texture without the issues.
In 2021, the American Heart Association (AHA) released “Dietary Guidance to Improve Cardiovascular Health,” emphasizing a heart-healthy diet rich in fruits, vegetables, whole grains, high-quality proteins, and plant oils while avoiding high-salt and processed foods and sugary beverages.
The AHA recommends consuming more of the following foods:
1. Incorporate a variety of colorful fruits and vegetables into your diet. Plant-based foods in shades of red, orange, yellow, blue, and purple are rich in plant nutrients that help prevent heart disease. When purchasing frozen, canned, or dried foods, opt for products with no added sugars or low sodium, which typically have a longer shelf life and are ready to eat at any time.
2. When selecting foods with multiple ingredients, ensure whole wheat or other whole grains are listed first in the ingredient list. Additionally, choose 100% whole grain foods whenever possible.
3. Opt for fat-free or low-fat dairy products, or fortified milk, yogurt, and cheese products.
4. Minimize red meat consumption. Some studies suggest a direct link between red meat consumption and the incidence of cardiovascular diseases.
5. Choose healthy fats
Use the following substitutes for butter, lard, tropical oils (coconut and palm oils):
Vegetable oils such as canola oil, corn oil, olive oil, peanut oil, safflower oil, soybean oil, or sunflower oil
Low-fat or light mayonnaise
Oil-based salad dressings such as Italian dressing.