- Harmony Reynolds, a cardiologist, rarely eats foods such as potato chips or snacks.
- She chooses healthy swaps like popcorn and fruit, and enjoys less healthy treats like bacon in moderation.
- Studies show that processed foods increase the risk of serious illnesses such as heart disease.
Trying to stick to a “perfect” diet all the time isn’t realistic, but smart swaps can help keep your heart healthy without giving up your favorite snacks.
Harmony Reynolds, Ph.D., a cardiologist at NYU Langone, says he avoids foods like bacon and potato chips for a healthy heart in Everyday Health’s TikTok video.
Reynolds told Insider that as a doctor, it can be difficult to offer dietary advice.
“Nutrition science needs to be better done. Many of the recommendations we make are based on limited evidence, so patients get the impression that we change their minds too often,” she says. said.
Reynolds said he chooses to avoid certain foods based on available evidence and uses strategies to moderately enjoy foods that are less healthy.
Margarine and coconut oil worsen heart health
Reynolds said to avoid margarine and vegetable oils because observational studies suggest that their consumption is associated with higher cardiovascular mortality.
Coconut oil is also of concern because it consists of saturated fats that are associated with heart health risks.
“I learned to ask my patients about this because I had seen multiple patients who had elevated LDL cholesterol due to the introduction of foods containing coconut oil.
Butter can even be a better substitute when used in moderation.
However, research suggests that olive oil is the healthiest option.
“People should cook with it as much as possible and use as little as possible other fats when using them,” Reynolds said.
Potato chips are hard to eat in moderation
Reynolds said she doesn’t eat potato chips or keep them at home.
“I know myself, and I know that even with the best intentions of setting aside two potato chips, it just doesn’t work that way.
Popcorn can be a healthier alternative, she says, and even fresh vegetables if you want a crunchy snack.
Reynolds said that for similarly coveted treats, like chocolate bars, she buys pre-portioned packages so she can enjoy them in moderation.
she only eats bacon as a special treat
According to Reynolds, there is extensive evidence linking processed meat to an increased risk of serious illnesses such as cancer and heart disease, making it a compelling reason to limit processed meat in your diet. .
“I don’t know how much is safe,” she said.
But it’s also a food she enjoys and eats on special occasions a few times a year.
“I think it helps people know that people giving advice are human too. Patients can’t diet perfectly,” she said. “It’s important to recognize that there are times when I crave a snack. It’s not really productive to say I never eat the foods I enjoy. I eat less and replace them when I can.” recommend to.”
Replace processed desserts with dark chocolate to reduce unhealthy fats
Reynolds said processed desserts like packaged cookies and donuts are the last food group people try to avoid because they’re high in sugar and unhealthy fats and linked to health risks like diabetes and heart disease. rice field.
Fruit, yogurt, dark chocolate, and nuts can be healthier sweet treats. But again, moderation and self-awareness are key to enjoying your meal while minimizing potential health risks.
“When I’m at a party and want to try something I know isn’t good for me, I look at one flavor and pay a lot of attention. If I like it, I can do it myself.” I don’t like it, I put it aside,” she said.
