Cardiologists and dietitians frequently warn that the worst foods for your heart health often hide in plain sight, lurking on grocery store shelves and in everyday recipes. While eating foods that strengthen the cardiovascular system helps lower cholesterol and blood pressure, replacing these options with processed items can increase the risk of heart disease and stroke. Experts like Rania Batayneh, M.P.H., the owner of Essential Nutrition For You, emphasize that heart-healthy options contain nutrients that benefit the heart, but consuming the wrong items cancels out those perks.
Cured meats like deli turkey, hot dogs, and sausages are frequently on the “avoid” list for heart patients. Suzanne Fisher, M.S., R.D., L.D.N., the founder of Fisher Nutrition Systems, explains that even lower-fat versions of lunch meats contain sodium nitrates, preservatives linked to inflammation and cancer. Chronic inflammation has a direct connection to atherosclerosis, or the hardening and narrowing of the arteries. These meats are also often high in saturated fat and salt, which can drive up blood pressure.
Ketchup is very high in sodium, said Juan Rivera, M.D., the director of cardiology prevention education at Mount Sinai Medical Center. Per the U.S. Department of Agriculture (USDA), just two tablespoons contain 320 milligrams of sodium—14 percent of the way to your daily suggested limit of 2,300 milligrams, recommended by the American Heart Association (AHA). Plus, it boasts eight grams of sugar per two-tablespoon serving.
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Reduced-fat salad dressings are actually hidden sources of sugar and salt, said Fisher. “When fat is removed, sugar is typically added to maintain the taste and texture,” she explained, adding that this is why it’s critical to look beyond the fat and calorie numbers and consider the food as a whole when determining if it’s good for your heart.
Flavored and sweetened milk alternatives line supermarket shelves, making it difficult to choose the healthiest option, said Fisher. She suggests snagging a cardio-protective nut milk, such as unsweetened almond milk. Additions, like chocolate and vanilla flavoring, can quickly crank up the calories and sugar.
More fried food, more problems. According to a review published in the journal Heart, the more fried food you consume, the higher your risk of cardiovascular disease. “Conventional frying methods may include oils that contain trans fats, a type of fat shown to raise the bad type of cholesterol and lower the good kind,” Batayneh explained.
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Sweeteners and refined carbs
Sugar-sweetened beverages make up about half of all added sugars in the average American’s diet. A review in the Nutrition Journal found a clear link between these drinks and increased risk of cardiovascular outcomes and all-cause mortality. Fancy coffee drinks, such as a grande blended Frappuccino, can provide more carbohydrates than four and a half pieces of bread, often without the fiber or nutritional value. When ordered with whole milk, these drinks can significantly spike saturated fat intake.
White bread is also problematic as it is one of the American Heart Association’s “Salty Six.” Stripped of fiber and vitamins, refined flour breads increase blood sugar rapidly, which can contribute to diabetes and heart conditions over time.
Even diet sodas present risks. Rania Batayneh points out that while they lack sugar, the artificial sweeteners and chemicals in these drinks can alter gastrointestinal bacteria, making people more prone to gaining weight. Red meat consumption has been shown to increase cardiovascular risk, whereas replacing it with plant-based proteins like beans has been shown to improve cholesterol levels. Energy drinks and full-sugar sports drinks, often packed with caffeine and sugar, can raise heart rate and blood pressure, adding undue stress to the cardiovascular system.
