Food combinations that are harmful to the heart

SKĐS - Some familiar, but 'unhealthy' food combinations can create a large metabolic burden, increasing blood pressure, lipid disorders and promoting inflammation - risk factors for cardiovascular disease.

1. What food combinations are harmful to the heart?

CONTENT:

• 1. What food combinations are harmful to the heart?
• 1.1 Food Combinations Salty Snacks and Sugary Drinks: A Double Burden on the Heart
• 1.2 Fried foods combined with creamy sauces cause saturated fat overload
• 1.3 Cheese combined with processed meat: High in salt + high in saturated fat
• 1.4 Fast food burgers, fries and soft drinks: The "trifecta" that spikes sugar, fat and blood pressure
• 2. Why do sugar, fat and salt after meals put stress on the heart?
• 3. Understand the body's inflammatory response to heavy meals
• 4. Who is most vulnerable to these combined effects?
• 5. Changes that help reduce cardiovascular stress after meals
• 6. How important are meal frequency and portion size?

Heart health depends not only on individual foods but also on how they are combined in meals. Accordingly, avoid the following food combinations to help keep your heart healthy:

1.1 Food Combinations Salty Snacks and Sugary Drinks: A Double Burden on the Heart

According to information posted on TOI, the combination of high sodium from junk food and liquid sugar in soft drinks causes two problems at once. Sodium promotes water retention, which increases blood pressure in people who are salt-sensitive.

Meanwhile, sugary drinks cause rapid spikes in blood sugar and insulin. Repeated high insulin levels increase fat storage and insulin resistance.

When you eat salty foods that cause thirst and quench it with sugary drinks, your body must simultaneously deal with the increased volume and metabolic challenge. Triglycerides may rise acutely, and blood pressure may be higher after meals. Long-term maintenance of this habit is associated with weight gain, poor blood sugar control, and increased cardiovascular risk.

1.2 Fried foods combined with creamy sauces cause saturated fat overload

Regular frying creates foods that are high in saturated fat and in some cases trans fat. When combined with creamy sauces high in saturated fat, the total fat content of the meal increases dramatically, creating a heavy, energy-dense meal.

Saturated fats increase LDL (bad) cholesterol and slow stomach emptying, causing lipids to stay in the blood longer after meals. Prolonged postprandial hyperlipidemia impairs endothelial function and increases oxidative stress, making blood vessels less flexible and more prone to inflammation. If repeated frequently, LDL levels increase and arterial damage accumulates over time.

Combining fried foods with creamy sauces causes an overload of saturated fat...

1.3 Cheese combined with processed meat: High in salt + high in saturated fat

Cheese and processed meats (like bacon) are rich sources of saturated fat and salt. Saturated fat raises LDL, and sodium raises blood pressure by retaining water and increasing blood volume. Combining these two groups in one meal increases the risk of plaque buildup in the arteries.

Because both cheese and processed meat are high in calories, it is easy for consumers to overeat, leading to weight gain – itself an important risk factor for hypertension and lipid disorders.

1.4 Fast food burgers, fries and soft drinks: The "trifecta" that spikes sugar, fat and blood pressure

A typical fast food meal contains refined carbohydrates, saturated (or trans) fats, large amounts of salt, and sugary drinks. This combination produces short-term spikes in blood sugar, high post-meal triglycerides, and elevated blood pressure.

This synergistic effect is more harmful than when each ingredient is taken alone: ​​weight gain, chronic low-grade inflammation, insulin resistance. Over time, the heart and arteries have to work harder to cope with the metabolic load, increasing the risk of cardiovascular disease.

2. Why do sugar, fat and salt after meals put stress on the heart?

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After eating, the body enters a postprandial state – a time when nutrient absorption and metabolism occur. There are two important responses for heart health:

- Blood sugar reaction: Rapidly absorbed carbohydrates cause blood sugar to spike, leading to a sharp increase in insulin. If this happens frequently, the body can easily become insulin resistant - a factor related to high blood pressure, cholesterol disorders and cardiovascular risk.

- Postprandial lipid response: Meals rich in saturated fat or trans fat increase chylomicron-mediated triglycerides. High postprandial triglycerides cause impaired endothelial function – an early sign of atherosclerosis.

When sodium is included in a meal, the synergistic effect is even stronger: sodium increases water retention, increases blood volume, and increases pressure on already inflamed or lipid-laden vessel walls. Over time, this leads to arterial plaque buildup, which reduces vessel elasticity and increases the risk of heart disease.

3. Understand the body's inflammatory response to heavy meals

Processed and fried foods often contain oxidized lipids and additives that can trigger inflammatory signals. The body releases cytokines that affect metabolic function and damage the endothelium. Oxidative stress makes LDL more susceptible to oxidation and accumulation in arterial plaque.

This inflammatory response occurs not only in the digestive tract but also affects blood vessels, the heart and kidneys. The cumulative damage over time increases the risk of heart attack and stroke.

4. Who is most vulnerable to these combined effects?

The following groups are more sensitive to the effects of "bad" food combinations:

• Overweight and obese people
• People with little exercise or prolonged stress
• People with a family history of heart disease
• People with symptoms such as unexplained fatigue, shortness of breath with mild exertion, and reduced endurance

These symptoms can be early signs of cardiovascular stress and require dietary attention.

5. Changes that help reduce cardiovascular stress after meals

Simple adjustments can reduce the metabolic impact of meals without excessive dieting:

• Choose whole grains over refined to reduce blood sugar spikes.
• Replace sugary drinks with water, unsweetened sparkling water, or herbal tea.
• Prioritize grilled or steamed protein instead of fried.
• Choose tomato or yogurt sauce instead of cream sauce.
• Increase beans, nuts, fatty fish and green vegetables for extra fiber and good fats.

Fiber slows glucose absorption and reduces postprandial triglyceride elevation; polyunsaturated fats improve lipid balance.

6. How important are meal frequency and portion size?

Not only "what to eat together", but "how much to eat" and "when to eat" are also important:

• Large portions overload the digestive and metabolic processes.
• Small, balanced meals help keep blood sugar and blood lipids stable.
• Avoid heavy dinners containing refined carbs + high fat + high salt to reduce the metabolic burden at night.

Note: This article provides general information only and is not a substitute for professional medical advice, diagnosis, or treatment.

Readers are invited to see more:

Dr. Hoang Thu

https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/stop-eating-these-food-combinations-together-the-science-backed-list-of-pairings-that-can-damage-your-heart/articleshow/125631178.cms

etimes.in | November 28, 2025, 03:59 PM IST

Source: https://suckhoedoisong.vn/nhung-ket-hop-thuc-pham-gay-hai-cho-tim-169251128190325196.htm