Foods to Limit and Avoid

Eating healthy can definitely be a challenge, especially for teenagers. An important factor to eating right is knowing what foods to limit or avoid to help take care of your body in the long run. Taking care of your heart and eating healthy go hand in hand, so remember these main foods that could be detrimental to your health if you eat them often.

Whole grains are great!

Foods that contain refined grains may look more appealing or taste better, but they can do lots of damage to your body. Refined grains have been ground and enriched with different vitamins, but also stripped of its natural B-vitamins, iron, and dietary fibers. They appear in foods like white bread, pretzels, tortillas, and white rice. Over time, refined grains can increase the amount of glucose, or sugar, in the bloodstream, which causes your blood sugar to drop and keep you hungry. It is one of the foods that will surely increase your risk for a heart attack, especially if you are overweight. Instead of consuming refined grains, try whole grains instead. Whole grains have a good amount of dietary fiber, which can help lower cholesterol levels in the blood and reduce the risk of heart disease. These grains can easily be found in whole grain bread, homemade plain popcorn, and brown rice.

Avoid baked goods as much as possible!

Commercial baked goods made with lots of fat and sugar are extremely unhealthy and should be avoided as much as possible. Yes, cake and ice cream are delicious, but the fat inside these tasty treats will eventually clog your arteries and can give you a heart attack. Instead, switch to healthier alternatives to your favorite desserts. If you are craving a chewy cookie, go for a low-fat granola bar. Yogurt is also an awesome option if you could go for a bowl of ice cream, but remember, avoid foods with aspartame and other artificial sweeteners. Foods labeled as "low-fat,” “reduced fat,” or “fat-free” sometimes contain some type of artificial sweetener, which have been proven to be a trigger for cancer. 

Stray away from sugar!

Avoiding sugar as much as possible is essential in a healthy lifestyle, especially when taking care of your heart. Sugars are a typical ingredient in soft drinks, candy, baked goods, dairy products, and grain products like cereal. Studies show that the average American teenager consumes about 28.3 teaspoons of sugar everyday. Although there is no specific limit on sugar for teenagers, adult men should consume about 9 teaspoons at the most per day, while adult women can pass with 6 teaspoons. Obviously, excessive sugar consumption is a terrible problem. It can lead to becoming overweight or obese, diabetes, and heart disease. To reduce your risks for all of these diseases, try cutting the amount of sugar you normally eat in half and slowly reduce. Instead of drinking a sugary soda, try a 100% fruit juice. Snacking on packaged cookies and crackers may feel satisfying, but some slices of fresh fruit or vegetables taste just as good and are way better for you! If you are having a sweet craving, try making your own baked goods, but remember to cut back on the sugar and use natural, healthier ingredients than the recipe may say. 

Although there are other foods that should be limited to help take care of your heart, the three above are the ones that cause the most damage. Taking care of your heart is extremely important and will help prolong your life.

Sources: http://www.livestrong.com/article/324934-heart-healthy-eating-for-teenagers/
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp
http://www.sharecare.com/question/why-refined-grains-bad-heart
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http://www.livestrong.com/article/478658-how-much-sugar-should-a-teen-have-a-day/http://www.photo-dictionary.com/photofiles/list/2781/3702whole_grain_bread.jpg http://onlineflowers24x7.com/product-images/8f14e45fGTWIN007CAKE.jpg
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