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In November last year, a U.S. researcher presented a report at the American Heart Association meeting, highlighting that overeating significantly increases the risk of heart disease. Recent findings suggest that regardless of your usual eating habits, consuming large amounts of food in one sitting is harmful to your cardiovascular health.
The study revealed that the risk of heart disease spikes dramatically within two hours after overeating, with the risk being four times higher than average. Even more alarming, the chance of experiencing a heart event within just one hour is ten times greater. However, after three hours, the elevated risk seems to decrease.
Researchers also noted that binge eating poses a greater threat to individuals who have already had a heart attack. These people are at an even higher risk of developing further heart issues. The study involved 2,000 patients, 158 of whom reported eating during the first 26 hours of their illness. Another 25 participants mentioned they had consumed a full meal two hours before their heart attack.
To reduce heart disease risk, experts recommend eating less animal-based food. Past research has consistently shown that dietary choices play a major role in heart health. Along with avoiding overeating, it's important to maintain a balanced diet by including a variety of foods.
Experts encourage people to increase their intake of plant-based foods and limit consumption of fatty meats, which are high in cholesterol. While meat provides essential nutrients, it often contains high levels of saturated fats. For example, beef, pork, and lamb all contain significant amounts of saturated fat. When eating meat, choose lean cuts and remove visible fat or skin to lower overall fat intake.
Vegetables are rich in carbohydrates, fiber, iron, calcium, and essential vitamins like carotene and vitamin C. These nutrients help protect against artery hardening. Dark green and yellow vegetables such as spinach, carrots, and tomatoes are high in vitamin A, while green peppers, cabbage, and broccoli are rich in vitamin C. Experts advise eating vegetables at least three times a week for optimal health. Fruits are also packed with nutrients, and it's recommended to consume them twice daily.
Deep-sea fish, particularly those rich in Omega-3 fatty acids, have been shown to lower the risk of heart disease. In 1971, Danish doctors observed that Eskimos in Greenland had low rates of heart disease despite a high-fat diet. Their fat came mainly from deep-sea fish, which provided beneficial fats rather than the saturated fats found in typical animal products. This led to lower levels of bad cholesterol (LDL) and higher levels of good cholesterol (HDL).
Experts emphasize that not only what you eat matters, but also how you cook it. Fried foods should be avoided, and healthier methods like baking, boiling, steaming, or microwaving are preferred. When preparing meat, removing the skin can make a big difference. For instance, chicken breast without the skin contains about 60 calories, but if cooked with the skin, it adds up to 140 calories. Eating the skin along with the meat can push the calorie count to 200. Making smart cooking choices can greatly impact heart health.