10 foods that can damage your eyes and heart include fried foods, luncheon meats, fish and shellfish, cooking oils, bread and pasta, sweetened drinks, alcohol, and ready-made meals, among others. These foods can lead to mild to serious vision loss, and besides affecting your heart’s health. This is because of the direct link between your eyes, heart, and blood vessels. Therefore, what you eat and drink can have a lasting impact on both your heart health and your vision. Read on about 10 Foods that can damage your eyes and heart, and how to prevent the risks.
Fried Foods
Deep-fried foods cooked in trans-fats raise your bad cholesterol levels (LDL) and could lead to stroke, type 2 diabetes, and heart disease. They also create molecules called free radicals that can damage and kill cells. This all connects to eye disease -age-related macular degeneration (AMD) and diabetic retinopathy. So you can fight back against these free radicals by eating fruits and veggies full of vitamin C, like citrus fruits, tomatoes, and red bell peppers.
Luncheon Meats
Luncheon processed meats like hot dogs, bacon, and deli meats are full of sodium. This salt spike can eventually lead to high blood pressure. And in your eyes, this may cause:
- Hypertensive retinopathy, blood vessel damage that causes blurred vision or vision loss
- Choroidopathy, a buildup of fluid beneath the retina
- Neuropathy, a blockage of blood flow that kills nerves and causes vision loss
Therefore, try to limit your sodium to 2,300 milligrams or less a day.
Fish and Shellfish
The mercury in fish and shellfish eaten in moderation should not be of concern. However, it is particularly harmful to certain groups of people when consumed at high levels. This is because high levels of mercury can cause serious health problems, including damage to the eyes. Likewise, health experts say pregnant women, those who are nursing, and children should stick with 8-12 ounces of fish and shellfish each week.
Cooking Oils
A recent study linked excessive linoleic acid, a type of unsaturated fat, to age-related macular degeneration (AMD). These are in the following cooking oils:
- Safflower
- Sunflower
- Corn
- Soybean
- Sesame
Hence, health experts suggest cooking oils with less than 4 grams of saturated fat per tablespoon. So avoid hydrogenated oils and trans-fats.
White Bread and Pasta
Simple carbohydrates like those found in white bread and pasta have been linked to a higher chance of age-related macular degeneration (AMD), a leading cause of vision loss for older adults. This is because your body digests this type of carb quickly, which then causes a spike in blood sugar. To prevent this, health experts advise you to replace white bread and pasta with whole-grain types.
Margarine
Margarine is made with vegetable oils, so it has unsaturated ‘good’ fats. Therefore, it may be better for you than butter. However, some margarines also have trans-fat, which raises your cholesterol levels, risk of heart disease, and eye problems. The more solid the margarine, the more trans-fat it has. So, instead of a stick, use the spread or liquid kind. Other brands with 0 grams of trans-fat on the label are a better choice.
Ready-Made Meals
Packed, ready-made meals such as soup, tomato sauce, and canned goods are packed full of sodium. This is up to 75% of the suggested amount. So by eating less of these foods, you can lower your chance of high blood pressure and related eye problems. As such, look for ‘low sodium’ or ‘no salt added’ versions of your favorite foods in the grocery store. Also, add your spices and herbs for a natural flavor boost.
Sweetened Drinks
Soda, sports and energy drinks, lemonade, and others are full of sugar, sometimes 7 to 10 teaspoons. All that sugar ups your chances of type 2 diabetes and heart disease. This can lead to related eye conditions like diabetic retinopathy and AMD. So, if you’re looking for a healthy drink, your best choice is water.
Alcohol Drinks
Alcohol in your body is linked to eye disease. Therefore, drinking too much alcohol can lead to cataracts at an earlier age. Cataracts are a common condition that causes a cloudy area in your eye.
Caffeine
The caffeine in your morning cup of coffee or tea may raise the pressure inside your eye, or intraocular pressure (IOP). Studies show this pressure goes up in people with glaucoma or ocular hypertension (OHT) who’ve had caffeine. An IOP that’s too high can cause vision loss and blindness.
Foods For Eye Health
Carrots are good for your eyes. So are spinach, nuts, oranges, beef, fish, whole grains, and many other things that make up a healthy diet. Look for foods with antioxidants like omega-3 fatty acids, vitamins C, E, and beta-carotene, as well as zinc, lutein, and zeaxanthin.
Photo credit: Creative Common
Abiola is the founder of Indulge™ group of companies, a healthy-living focused group. A passionate believer in a healthy lifestyle, living in the United Kingdom made it easy for her to pursue a health and fitness regime. She is the Managing Director/CEO of Indulge Nigeria Limited and Indulge Cares Nigeria Limited, both companies promoting the benefits of a healthy lifestyle for the prevention of illnesses and diseases. Abiola is available on https://www.indulgeinhealthyliving.com/
