Food and Your Eyes
Nearly 250 million people worldwide have mild to severe vision losses. Did you know that the health of your eyes is directly linked to the health of your heart and blood vessels? What you eat and drink can have a lasting effect on your heart and your mood.
Bread and Pasta
Researchers have linked simple carbohydrates, such as those found in white bread and pasta, with a higher risk of age-related macular degeneration (AMD), which is a leading cause of vision loss in older adults. Reason: Your body metabolizes this type of carb quickly. This creates a spike in blood sugar. To prevent this, health experts suggest replacing white bread with pasta with whole grains.
Processed Meats
Hot dogs, bacon, and edible meat are loaded with sodium. This salt content can eventually lead to high blood pressure (high blood pressure). In your eyes, this could create:
Hypertensive retinopathy, a blood vessel injury that causes blurred vision or loss of vision.
Choroidopathy, a large amount of fluid under the retina.
Neuropathy, a blockage in the bloodstream that kills the nerves and causes vision loss.
Try to reduce your sodium intake to 2,300 milligrams or less a day.
Fried Foods
Deep fried foods cooked in trans fats raise your LDL ("bad") cholesterol levels and can lead to heart disease, stroke, and type 2 diabetes. They also form molecules called free radicals that can damage and kill cells. All of these links to eye disease - AMD and diabetic retinopathy. Strive to fight free radicals by eating fruits and vegetables rich in vitamin C such as citrus fruits, tomatoes, and red peppers.
Cooking Oils
A landmark study over the past 30 years has linked high level of linoleic acid, low fat content, and the high risk of AMD. You can find it in those cooking oils:
Safflower
Sunflower
Wheat
Soybeans
Sesame
Health experts recommend that cooking oil be less than 4 grams of saturated fat per tablespoon. Stay away from those with hydrogenated fats and trans fats.
Margarine
It is made from vegetable oil, so it has "good" crude oil. All things considered, it might be better for you than butter. But some margarine also contains trans fats, which increase your cholesterol levels and the risk of heart disease and eye problems. The stronger the margarine, the more fat it becomes. Instead of a stick, use a dispersion or liquid. You can also look at products with 0 grams of trans fat on the label.
Ready-to-Eat Foods
Cooked foods - things like soup, tomato sauce, and canned goods - usually have a high sodium content, up to 75% of the recommended amount. Eating less of these foods can reduce your chances of developing high blood pressure and related eye problems. When shopping, look for your favorite foods that are “sodium low” or “no salt”. Add your own spices and herbs to enhance the natural flavor.
Sugary Drinks
Sugary drinks, sports and energy drinks, lemons, and other sugary drinks are full of sugar - sometimes 7 to 10 teaspoons. They are also the first source of calories and added sugar in the U.S. diet. All of that sugar increases your risk of type 2 diabetes and heart disease. This can lead to concomitant eye conditions such as diabetic retinopathy and AMD. Water is your best bet for a healthy drink.
Fish and Shellfish
Most of us have no reason to worry about mercury in fish and pots in moderation. However, at higher levels and in certain groups of people, it can cause serious health problems, including eye damage. Health experts say pregnant women, those nurses or potential pregnancies, and children should stick to 8 to 12 ounces of fish and shellfish each week.
Alcohol
Although it is not a food, alcohol is something you put into your body that experts link to eye disease. Excessive alcohol consumption can lead to cataracts in old age, a common condition that creates a cloudy environment in your eyes.
Caffeine
The caffeine in your morning cup of coffee or tea can increase the pressure inside your eye, or intraocular pressure (IOP). Studies show that this pressure increases when people with glaucoma or ocular hypertension (OHT) receive caffeine. Too much IOP can cause loss of vision and vision.
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