For most Nigerian, a week does not go by without us eating white rice and spaghetti, in fact, it is one of our most common and loved food. How bad then is it that the food we love to eat the most is the food that can cause our death.
Some of you are wondering how rice and spaghetti can kill, ok I will explain. Have you heard of heart disease, I know most of us have heard about it and how fastly it kills. Well, one of the major causes of heart disease is the foods we eat and one of the foods that cause it is Rice and spaghetti or pasta as some people call it.
Rice, bread, pasta, and snacks made from white flour are missing their healthy fibre, vitamins, and minerals. Refined grains quickly convert to sugar, which your body stores as fat. A diet high in refined grains can cause belly fat, which studies link to heart disease and type 2 diabetes. Try to get at least half your grains from whole grains like brown rice, oats, and whole wheat. When you shop, look for the words “100% whole grain.”
Many studies have linked whole-grain intake — in place of starches (like potatoes) and refined carbohydrates (like white bread, white rice, and low-fibre breakfast cereals) — to a lower risk of heart disease, diabetes, and possibly stroke. Whole grains are also linked to lower weight gain over time. This makes sense, considering that whole grains lower blood pressure and cholesterol, and may improve blood vessel function and reduce hunger.
See Why They Are Harmful To The Heart
Refined or processed foods include white bread, white rice, low-fiber breakfast cereals, sweets and sugars, and other refined or processed carbohydrates. Why aren’t these foods healthy? First, high levels of processing remove many of the most healthful components in whole grains, such as dietary fiber, minerals, phytochemicals, and fatty acids. Second, high levels of processing destroy the food’s natural structure. For example, eating a food made of finely milled oats (e.g., Cheerios) or grains (e.g., typically finely milled whole-grain bread) produces much higher spikes in blood sugar than less-processed versions such as steel-cut oats or stone-ground bread. Third, processing often adds many ingredients that are less healthy, particularly trans fats, sodium, and sugars. Fourth, some research shows that fructose is metabolized differently than other sugars, in a way that increases the liver’s production of new fat. Fructose represents about half of the sugar in sweeteners like high-fructose corn syrup or sucrose (found in cane sugar and beet sugar). That’s not to suggest that you never eat a slice of pie or white bread — just make them an occasional treat rather than a regular part of your diet.
See Other Foods That Causes Heart Diseases
Having small amounts of added sugar isn’t harmful, but a can of soda has more added sugar than experts recommend for a whole day. Soda drinkers tend to gain more weight and are more likely to be obese and have type 2 diabetes, high blood pressure, and heart disease. And while the science is still fuzzy on diet drinks, some research links them to weight gain and strokes. Your best bet is plain, carbonated, or unsweetened flavored water.
Butter is high in saturated fat, which can raise your bad cholesterol and make heart disease more likely. You’re better off to replace butter with olive oil or vegetable oil-based spreads, which contain heart-healthy mono- and polyunsaturated fats. If you have high cholesterol, a spread with stanol is even better. Regular use can help lower your LDL cholesterol levels.
Pizza can be healthy if you make it the right way, but most take-out pizza and frozen pies have staggering amounts of sodium, fat, and calories, all of which can raise your risk of a heart attack. When you order out, opt for a thin crust (whole wheat if possible), ask for less cheese, pile on the veggies, and skip the pepperoni or sausage, which are loaded with salt. For the most heart-healthy pizza, make it yourself.
The deep-fried potatoes from restaurants and fast-food places have lots of fat and salt, which is bad news for your heart. One study found that people who ate french fries or hash browns 2 to 3 times a week were more likely to die early. If you indulge, get the smallest portion possible or split your order. Even better: Make your own oven-baked fries with heart-healthy olive oil. They’ll be even better for you if you use sweet potatoes.
Deep-frying chicken adds calories, fat, and sodium to an otherwise healthy food. Studies have linked fried food with type 2 diabetes, obesity, and high blood pressure — all of which raise your odds of heart failure. For a crispy but healthier choice, bread skinless chicken breasts in whole-wheat flour and bake instead of frying.
Ice cream is high in sugar, calories, and saturated fat, so save it for a special treat. Eating foods loaded with fat and sugar leads to weight gain. It can also drive up your triglycerides and lead to a heart attack. Cut your calories and fat by choosing sorbet, low-fat or nonfat frozen yogurt, or frozen fruit bars. Check the label for the least amount of sugar and saturated fat.
Potato chips are one of the foods that contribute most to weight gain. And not only are they loaded with saturated fat, they’re also covered in salt — which is also linked to heart disease. Skip the lower-sodium or low-fat potato chips. They’ll just leave you hungry again. The most nutritious snacks combine healthy proteins, carbs, and fats, like whole-grain crackers with low-fat cheese or homemade popcorn tossed with olive oil.
What’s on your plate can help maintain your cardiac capacity. “Heart-healthy foods contain nutrients that have been shown to benefit the cardiovascular system or reduce the risk of developing heart disease by lowering ‘bad’ cholesterol and blood triglycerides, reducing blood pressure, controlling weight and/or improving insulin sensitivity.