The Top 10 Foods to Avoid for Heart Health

Want to maintain a healthy heart and cardiovascular system for years to come? Avoid adding these meals and snacks to your shopping cart and keep them out of your regular diet. Reserve them for occasional indulgences at most, and whenever possible, replace them with heart-healthy alternatives.

Fast-Food Burgers

The link between saturated fats and heart disease remains a topic of ongoing research. According to Dr. Regina Druz, an associate professor of cardiology at Hofstra University and chief of cardiology at St. John Episcopal Hospital in New York City, consuming high-quality, grass-fed beef in moderation might even offer some cardiovascular benefits.

However, Dr. Druz cautions that “saturated fats from animal sources, particularly when paired with carbohydrates, seem to negatively impact heart health.” She recommends steering clear of fast-food establishments, which often rely on lower quality ingredients and unhealthy cooking techniques, as a prudent strategy for reducing intake of these harmful fats.

Processed and Cured Meats

Cold cuts and cured meats, such as bacon and sausage, often contain high levels of saturated fat. Even their low-fat counterparts can be loaded with salt. According to the American Heart Association, just six thin slices of deli meat can provide half of the daily recommended sodium intake.

Dr. Laxmi Mehta, director of the Women’s Cardiovascular Health Program at the Ohio State University Wexner Medical Center, emphasizes the importance of a salt-restricted diet due to sodium’s link to high blood pressure. She notes that not everyone requires medication to achieve significant health improvements. “Sometimes my patients with elevated blood pressure can make substantial progress simply by modifying their diet,” Dr. Mehta says.

Deep-Fried Foods

Numerous studies have associated the consumption of fried foods, such as French fries, fried chicken, and fried snacks, with a heightened risk of heart disease. Traditional frying methods often produce trans fats, which are known to increase LDL (bad cholesterol) and decrease HDL (good cholesterol).

Dr. Regina Druz, associate professor of cardiology at Hofstra University and chief of cardiology at St. John Episcopal Hospital, clarifies that “if you’re making a veggie stir-fry at home using olive oil or coconut oil, there’s certainly nothing wrong with that.” However, she advises against consuming typical fried foods, especially those prepared outside the home, due to their potential health risks.

Candy

For many years, dietary fat was considered the primary culprit behind heart disease. However, a report published in JAMA Internal Medicine revealed that studies funded by the sugar industry played a significant role in promoting this belief. Today, experts recognize that diets high in added sugar pose a substantial threat by contributing to obesity, inflammation, high cholesterol, and diabetes—all of which are risk factors for heart disease.

“The debate in cardiology has shifted from saturated fat and cholesterol to sugar,” says Dr. Regina Druz. “If there is one ingredient I would advise anyone with heart disease or at risk for heart disease to avoid, it’s added sugar in any form.”

Soft Drinks and Sugar-Sweetened Beverages

For many Americans, beverages rather than food are the primary source of added sugar in their diets. According to recent government reports, between 2011 and 2014, over 60% of children, 54% of adult men, and 45% of adult women consumed at least one soda or sugar-sweetened drink daily.

Sugary Breakfast Cereals

Foods that appear to be part of a balanced diet, such as breakfast cereals, can often be high in sugar. “Consuming refined carbohydrates and sugars in the morning can lead to inflammation and cause blood sugar levels to fluctuate, resulting in increased sugar cravings throughout the day,” says Druz. She suggests opting for fruit paired with an egg or avocado on whole-wheat toast instead.

Cookies and Pastries

Many baked goods, particularly those that are commercially produced, are laden with sugar and often made with saturated fats (such as butter or palm oil) or trans fats (such as partially hydrogenated vegetable oil). “These two ingredients combine to create a nutritional profile that is particularly detrimental,” explains Druz.

Margarine

While the cardiovascular risks of saturated fats, such as those found in butter, are still debated, there is clear evidence that diets high in trans fats significantly increase the risk of heart disease.

Trans fats are commonly found in solid margarine sticks, which are often promoted as healthier alternatives to butter. To minimize risk, opt for soft, spreadable margarine that contains no partially hydrogenated oils, or use olive oil as a healthier alternative.

Diet Soda

Although diet soda is marketed as fat-free and zero-calorie, it has significant drawbacks. “People often believe that diet sodas are healthy, but this is a misconception,” says Druz. Increasing evidence links diet soda consumption to the development of heart disease risk factors such as obesity and diabetes.

Some studies indicate that individuals who consume diet sodas may compensate by eating more calories overall. Other research suggests that the chemicals in diet soda could alter gut bacteria, potentially leading to weight gain. “Despite its lack of sugar, diet soda is not a heart-healthy choice,” Druz emphasizes.