Maintaining heart health is essential all year, but summer’s heat can present unique challenges.

Certain foods can make these challenges worse and increase the risk of heart issues. Fortunately, you can still enjoy the season by being mindful of your diet. Let’s explore how specific foods can negatively impact your heart and which ones to avoid.

How Unhealthy Foods Affect Your Heart

Certain foods pose a risk to heart health, explains Kanika Malhotra, Consultant Dietician & Diabetes Educator:

• Unhealthy Fats: Saturated and trans fats raise LDL (“bad”) cholesterol levels, leading to plaque buildup in the arteries. This condition, known as atherosclerosis, heightens the risk of heart attack and stroke. Foods like red meat, processed meats, fried items, and sugary baked goods are rich in these harmful fats.
• Salt (Sodium): High salt intake contributes to elevated blood pressure, a major heart disease risk factor. Processed foods often contain excessive sodium, even when they don’t taste particularly salty.
• Added Sugars: Diets high in added sugars contribute to weight gain and inflammation, both of which increase heart disease risk. Sugary drinks, pastries, candies, and cereals are common sources of added sugars.

Remember, moderation is crucial. While occasional indulgence isn’t harmful, a consistent diet of unhealthy foods can significantly raise your chances of developing heart problems in the long run.

5 Summer Foods to Limit for a Healthy Heart

Malhotra suggests avoiding or limiting these foods during summer:

1. Samosas & Pakoras: These deep-fried snacks may be delicious, but they introduce unhealthy fats into your diet. Consider healthier alternatives like grilled vegetables or air-popped popcorn.
2. Sweetened Lassi & Thandai: These refreshing drinks can be loaded with sugar. Opt for buttermilk lassi with mint or homemade thandai with minimal added sugar for a heart-friendly version.
3. Red Meat Curries with Ghee: While rich and flavorful, curries made with fatty red meat and ghee are high in saturated fat. Choose leaner proteins like chicken breast or lentils, and cook with lighter oils.
4. Salty Pickles & Pappads: These tangy sides are often high in sodium. Limit your intake or seek low-sodium alternatives to protect your heart.
5. Deep-fried Sweets: Summer treats like jalebis and imartis combine deep frying with sugary syrup, posing a risk to heart health. Enjoy them in moderation or choose fresh fruit with a drizzle of honey for a healthier dessert option.

By making mindful choices and opting for healthier alternatives, you can enjoy a delicious and heart-friendly summer diet.

DISCLAIMER: This article is based on publicly available information and expert opinions. Always consult your healthcare provider before making changes to your routine.