It's critical to avoid some drinks that can harm one of your most vital organs if you want to maintain healthy heart health. Of course, balance is key—we're not advocating that you eliminate these foods from your diet.
"You don't have to be perfect," says Elizabeth Klodas, MD, FACC, chief medical officer and founder of Step One Foods. "But making better choices more often than bad ones can repay you many times over in terms of health."
Here are four drinks you should avoid regularly drinking, especially if you have a high risk of cardiac problems.
1. Soda
Soda is a source of empty calories, according to Klodas, because the calories you obtain from the added sugars have no nutritious value. As a result, the additional table sugar in these soft drinks can lead to weight gain over time, leading to other health problems like high blood pressure and blood sugar levels.
"Increased insulin levels cause aberrant cholesterol profiles, such as higher LDL, reduced HDL, and higher triglycerides," she explains.
Klodas suggests sparkling water instead of diet soda.
"It's also worth noting that diet soda has effects on the gut microbiome that boost insulin levels, leading to the same downstream effects as regular soda—including an increased risk of diabetes," she adds.
2. Fruit Juice
While fruit juice, such as orange juice, can be a rich source of vitamins and antioxidants, it lacks fiber. As a result, they will not fill or provide as many health benefits as the original fruit.
"Inside our bodies, they operate more like a sugary soda than a piece of fruit," Klodas explains.
Instead of sipping the juice, consider eating the whole fruit!
"Fiber and plant sterols included in whole fruit help lower cholesterol and minimize insulin secretion," she explains. "Dilute all juice with water at the absolute least."
3. Alcoholic Beverages
"Alcohol raises blood pressure [levels] and increases the likelihood of heart rhythm irregularities," Klodas says. "If you have high blood pressure, you should limit your intake to one standard drink per day at most."
To put things in perspective, a standard drink is around 5 ounces of wine, 1.5 ounces of spirits, or 12 ounces of beer.
"Eliminating all alcohol intake makes sense if you have a history of atrial fibrillation episodes," she explains, "since even one drink can increase the probability of a recurrence episode."
Drink water instead, or try ritual, a non-alcoholic spirit.
"And if you're drinking to unwind, try something completely different like meditation," Klodas advises.
4. Energy Drinks
"Caffeine and other stimulants in energy drinks elevate blood pressure [levels] and increase the chance of rhythm irregularities," Klodas explains.
Try going for a run instead.
"Exercise is a fantastic method to increase energy while also providing several health advantages," she explains.