Snacks eaten casually throughout the day can strain cardiovascular health, a specialist warned, urging people to watch how much beef jerky and potato chips they eat because of their high sodium and saturated fat content.
Dr. Nadeem Ghalu, a cardiologist, said he tries to avoid beef jerky and potato chips for the sake of his heart, according to a recent report by MEN'S JOURNAL, a U.S. men's lifestyle publication.
Beef jerky is a protein-rich snack, but even a small portion delivers a large dose of sodium, added sugar and saturated fat, Ghalu said.
Nutritional data from the U.S. Department of Agriculture shows that 100 grams of beef jerky contains 1,780 milligrams of sodium, along with 9 grams of sugar and 10.8 grams of saturated fat. The World Health Organization recommends that adults consume less than 2,000 milligrams of sodium a day, meaning 100 grams of jerky alone accounts for about 89% of the daily limit.
Potato chips, popular for their salty taste, were also singled out as a snack to approach with caution. Ghalu described such snacks as "empty carbohydrates" that lack fiber and protein. He added that it is easy to eat two or three bags at once, and that low-sodium potato chips contain roughly the same amount of fat and calories.
Regularly eating foods high in sodium and saturated fat, such as jerky and chips, can take a toll on cardiovascular health.
Excessive sodium intake can raise blood pressure by increasing the amount of fluid in the body. Sustained high blood pressure puts strain on the inner walls of blood vessels and raises the risk of vascular damage.
Diets heavy in added sugar are also linked to higher blood triglycerides, weight gain and diabetes. When those risk factors accumulate over years, they can increase the likelihood of cardiovascular disease, including coronary artery disease and stroke.
For a healthier diet, adults are advised to keep daily sodium intake below 2,000 milligrams. Saturated fat and added sugar should each be limited to less than 10% of total daily calories.
When a craving strikes, whole foods with a broader range of nutrients are a better choice than processed products. The American Heart Association recommends apple slices with a tablespoon of unsalted or low-sodium peanut butter, or low-fat cottage cheese paired with pears.
Raw vegetables such as carrots and celery, roasted chickpeas, and unsalted nuts and seeds are also good options.
