Hot dogs, sausage, salami, and lunch meat are the worst types of meats for your heart. They have high amounts of salt, and most are high in saturated fat. Turkey is better for you than salami as a deli meat because it doesn’t have as much saturated fat. But it still has some salt in it, so it’s not as good for your heart as fresh sliced turkey breast.
Bacon is a beloved breakfast food for many people. Who doesn’t love the smell of sizzling bacon in the morning? However, bacon has developed a bad reputation over the years, with claims that it clogs arteries and leads to heart disease. But is this true? Let’s examine what the science says about bacon and artery health.
What Happens When Arteries Clog?
Arteries are blood vessels that carry oxygen-rich blood from your heart to the rest of your body Healthy arteries are flexible and elastic to allow blood to flow freely,
But various factors can cause a waxy substance called plaque to build up inside the arteries. This process is known as atherosclerosis. As more plaque accumulates it narrows the arteries and restricts blood flow. This is what it means when arteries become “clogged.”
Clogged arteries don’t allow enough oxygen-rich blood to reach your heart muscle and other areas of the body. This can lead to serious problems like heart attack, stroke, and peripheral artery disease That’s why it’s important to understand which foods contribute to clogged arteries.
Does Bacon Contribute to Clogged Arteries?
For years, dietary guidelines have warned that consuming too much saturated fat from foods like bacon raises “bad” LDL cholesterol levels in the blood. In turn, higher LDL was thought to cause plaque buildup in the arteries.
However, recent research has called this link between saturated fat, cholesterol, and heart disease into question. Several studies found no association between intake of saturated fat and risk of heart attack, stroke, or early death.
Other factors like chronic inflammation appear to drive atherosclerosis to a greater extent. Genetics and oxidative stress also play roles.
So does this mean bacon is off the hook when it comes to clogged arteries? Not exactly. While the saturated fat-cholesterol-heart disease hypothesis is outdated, bacon may contribute to clogged arteries in other ways:
- High in sodium: The sodium content of cured, processed meats like bacon is very high. Diets high in sodium are linked with high blood pressure, which damages arteries and promotes plaque buildup over time. Just two slices of pan-fried bacon contain over 900 mg of sodium.
- Contains preservatives: Bacon contains sodium nitrite, sodium erythorbate, and other preservatives that may have negative effects on arteries. Nitrites can form nitrosamines, which are associated with atherosclerosis.
- Heme iron content: Bacon contains heme iron, a form of iron only found in meat. Heme iron may cause oxidative damage and inflammation in arteries.
- Advanced glycation endproducts: Cooking meat at high temps, as is often done with bacon, produces compounds called AGEs that promote arterial plaque formation.
So while bacon’s saturated fat and cholesterol are not direct causes of clogged arteries, other components of processed bacon may contribute in different ways. The high sodium content is especially concerning.
Tips for Heart Health & Avoiding Clogged Arteries
If you enjoy bacon, moderation is key. Here are some tips to keep your arteries healthy while still indulging:
- Limit bacon to 1-2 times per week at most. Choose leaner turkey bacon over pork.
- Eat small portions. Two slices of bacon is plenty. Avoid large 3-4 slice servings.
- Opt for baked or oven-roasted bacon instead of pan frying. This reduces AGE formation.
- Choose uncured bacon without nitrites/nitrates when possible.
- Balance bacon with heart-healthy foods like vegetables, fruits, whole grains, legumes, nuts, fish.
- Minimize other high sodium foods on days you eat bacon.
- Engage in regular physical activity to boost HDL “good” cholesterol.
- Don’t smoke and limit alcohol intake, as these directly damage arteries.
- Keep blood pressure, blood sugar, and LDL cholesterol at optimal levels through diet, exercise, and medication if prescribed.
Healthy Alternatives to Bacon
If you decide to cut back on bacon due to concerns about sodium, saturated fat or preservatives, many tasty alternatives exist:
- Turkey bacon or turkey breakfast sausage
- Chicken sausage or turkey sausage
- Grilled chicken or chicken slices
- Smoked salmon or other smoked fish
- Sliced avocado
- Nut butters like almond or peanut butter
- Hummus
- Roasted vegetables like mushrooms or sweet potatoes
- Egg white omelets or frittatas loaded with veggies
- Whole grain toast or English muffins
The Bottom Line
While bacon’s saturated fat content may not directly clog arteries as once believed, other components like sodium, preservatives, and heme iron may negatively impact arterial health over time. Moderation is key if you wish to continue eating bacon. Limit intake to 1-2 times weekly and balance it out with heart-healthy foods. Consider healthier alternatives like turkey bacon, chicken sausage, or smoked salmon too. As with any food, bacon can fit into an overall healthy diet. Just consume it sensibly to avoid potential ill effects on your arteries and heart.
Debunked: Saturated Fat Doesn’t CLOG Your Arteries, Cause Heart Disease New Analysis Finds
FAQ
Can you eat bacon if you have a heart attack?
You can still have these things if you mostly eat heart-healthy fruits and vegetables, whole grains, lean protein, and low-fat dairy. More than half of bacon’s calories come from saturated fat, which can raise your low-density lipoprotein (LDL), or bad cholesterol, and boost your chance of a heart attack or stroke.
What foods should one eat to reduce plaque and increase opening of arteries?
Mainly foods rich in HDL (good cholesterol) that play the role of cleaning the arteries, such as avocado, olive oil, oilseeds and seafood. Foods rich in vitamin K are also important as it helps prevent hardening and blockage of the arteries, the best sources are dark leafy greens, nuts, kiwi, avocado, grapes, plums and figs. In addition, it is important to consume enough antioxidants, which are present in fruits and vegetables.
Is Bacon bad for You?
It’s so common in dishes that you might think it’s okay to enjoy that sizzling, greasy strip. The fact is that bacon is not only loaded with saturated fat, but also contains high amounts of sodium, both of which are linked to increased risk for heart disease. The same is true for frankfurters and deli meats such as salami, ham, and pastrami.
What foods clog arteries?
Read More: The Effect of Diet on the Circulatory System Foods that clog arteries are typically high in saturated fats and cholesterol. They may also contain a lot of sugar and simple carbohydrates, like white bread. Usually, it’s not just one type of food but the combination that negatively affects artery and heart health.
Can you eat eggs a day if you have clogged arteries?
Eggs are healthy foods but should be eaten in moderation. The American Heart Association recommends one egg per day as part of a healthy diet. Much more than one egg per day could be harmful to your heart’s health. Most people can eat these foods in moderation; it’s too much of them that can contribute to clogged arteries.
How can I prevent clogged arteries?
Clogged arteries is most often caused by fatty plague buildup in the walls of the arteries, which reduces blood flow to heart muscle cells. You can prevent developing clogged arteries by doing the following: • Quit smoking • Eat a healthy diet • Reduce your LDL (bad) cholesterol • Reduce high blood pressure • Lose weight • Exercise. If left untreated, clogged arteries will continue to build plaque, increasing the risk of having a heart attack, heart failure, a stroke or painful legs from peripheral artery disease.