For years, animal fat has been labeled as the number one enemy of cardiovascular health due to its high saturated fat content. However, according to Professor Watanabe’s warning, some foods can be even more detrimental to heart health as they silently and quickly attack the blood vessels if consumed regularly without control.
1. Foods That Harm Cardiovascular Health
1.1 Refined Sugar – The Hidden Artery Destroyer in Sweetness
Unlike animal fat, which takes time to accumulate, refined sugar is quickly absorbed into the bloodstream, causing a sudden spike and then a drop in blood sugar levels, leading to metabolic disorders. This results in visceral fat accumulation, the production of free radicals that cause inflammation, and damage to the endothelial cells lining our blood vessels.
Notably, white sugar is not only found in desserts but also lurks in seemingly harmless products like sauces, jerky, and bottled drinks… causing us to unknowingly exceed the recommended intake. The World Health Organization advises that individuals should not consume more than 50g of refined sugar per day, equivalent to 10% of total energy intake.
1.2 White Flour – The Unsuspected Culprit in Dyslipidemia
In the list of foods that harm cardiovascular health, white flour is often overlooked but can be equally dangerous. Present in bread, cookies, instant noodles, and more, this refined carbohydrate increases blood sugar levels rapidly, contributing to insulin resistance and dyslipidemia. According to Prof. Watanabe, the more refined a food product is, the lower its nutritional value and the higher its potential for harm. With white flour, it is easy to exceed daily intake recommendations without realizing it, unlike animal fat, which is more recognizable and easier to limit.
White flour is one of the foods that harm cardiovascular health.
1.3 Excessive Salt Intake – Accelerating Arterial Stiffness and Rupture
While fat increases cholesterol levels, excessive salt intake directly impacts blood pressure. When the body absorbs too much salt, the blood vessel walls are constantly stretched, leading to arterial stiffness, aneurysms, and even ruptured blood vessels over time. A package of instant noodles, for example, may contain almost the entire daily limit of 6g of salt recommended by the WHO. The concern is that a high-salt diet often shows no immediate symptoms, and signs such as high blood pressure, arrhythmia, or stroke may only appear when the damage is already severe. The solution is to modify your seasoning habits, using lemon, vinegar, or garlic instead of soy sauce or thick soy sauce to reduce sodium intake while still maintaining flavor.
1.4 Protein Powder – Potential Risk for Fitness Enthusiasts
In the fitness community, protein powder is often hailed as the key to rapid muscle growth. However, experts caution that excessive consumption of more than 4-5 spoons per day can overwork the kidneys, leading to impaired sodium and water excretion, resulting in increased blood pressure and additional stress on the heart. Prof. Watanabe emphasizes that when the kidneys are damaged due to protein powder overuse, the cardiovascular system will be the next to suffer. It is a silent and dangerous process. He recommends that healthy individuals prioritize getting their protein from lean meat, eggs, and fish rather than relying on industrial protein powders unless specifically advised by a physician.
2. Expert Advice
Animal fat is not always the primary culprit in cardiovascular disease. Many white foods, such as refined sugar, white flour, excessive salt, and protein powder, can be the top foods that harm cardiovascular health if consumed in excess. Instead of completely eliminating these foods, consumers need to learn portion control, read labels carefully, and maintain a balanced diet that limits artery-clogging substances. Taking charge of your food choices will help protect your cardiovascular health and overall well-being in the long run.
