What you eat plays a major role in the health of your cardiovascular system. But while filling your plate with the best foods for heart health helps to strengthen the organ and reduce your risk of developing heart disease, eating too many of the worst foods for heart health may have the opposite effect.
Meet the experts: Rania Batayneh, M.P.H., the owner of Essential Nutrition For You and author of The One One One Diet; Suzanne Fisher, M.S., R.D., L.D.N., the founder of Fisher Nutrition Systems in Cooper City, Fla; Juan Rivera, M.D., the director of cardiology prevention education at Mount Sinai Medical Center in Miami; Jenna A. Werner, R.D., the founder of Happy Strong Healthy.
“Heart-healthy foods contain nutrients that have been shown to benefit the cardiovascular system or reduce the risk of developing heart disease by lowering ‘bad’ LDL cholesterol and blood triglycerides, reducing blood pressure, controlling weight and improving insulin sensitivity,” said Rania Batayneh, M.P.H., the owner of Essential Nutrition For You and author of The One One One Diet. But if you’re replacing heart-healthy foods with any of the foods on this list, you’re both missing out on these perks and potentially damaging your cardiovascular health in the process.
Read on for the foods cardiologists and nutrition experts say you should limit or avoid in order to protect your heart.
Surprising foods that may harm your heart
Processed and cured meats
In short, ditch the deli. “Even the lower-fat versions of cured lunch meats contain the preservative sodium nitrate,” explained Suzanne Fisher, M.S., R.D., L.D.N., the founder of Fisher Nutrition Systems in Cooper City, Fla. Additive nitrates and nitrites have been linked to several cancers, thanks to the way they may increase inflammation. “Chronic inflammation has a direct link to the development of atherosclerosis,” the stiffening or narrowing of the arteries, added Fisher. Cured meats like hot dogs and sausages are smart to avoid as well. “Hot dogs and sausages can be high in saturated fat. Even low-fat options tend to be packed with salt. It’s important to watch your sodium intake, as more dietary sodium often leads to higher blood pressure,” Batayneh said.
Ketchup
You might want to shake up your condiment strategy, as many store-bought ones are loaded with added sugar and/or sodium that can harm your heart. “Ketchup is very high in sodium,” said Juan Rivera, M.D., the director of cardiology prevention education at Mount Sinai Medical Center in Miami. 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.
Reduced-fat salad dressings
What makes reduced-fat salad dressings a cardiac crime is that they’re 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 milk alternatives
Not all nut milks are created equal. “Flavored and sweetened milk alternatives line supermarket shelves, making it difficult to choose the healthiest option,” Fisher said. 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.
Fried chicken
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.
Fried potatoes
It’s not just battered and fried bird that’s tough on your ticker, though. Frying spuds into French fries or potato chips delivers a one-two punch to your cardiac health. According to a meta-analysis in Nutrients, high consumption of fried potatoes has been linked to an elevated risk of hypertension. Plus, they tend to be high in calories and sodium and low in fiber and protein, placing them squarely among the worst foods for heart health.
Canned soup
While sodium ranges can vary, most broths contain at least 500 milligrams of sodium per cup, per the USDA. Mix in other salty ingredients, and you’ll score more than one-third of your daily sodium limit in one serving. “Canned soups are extremely high in sodium, which can increase blood pressure for everyone and exacerbate the condition of individuals with heart failure,” Dr. Rivera said.
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Capers
Although these itty-bitty flower buds contain next to no calories, they can crank up the sodium level of your bagel and lox or grilled dish fast. Since they come pickled in a salty brine, just one tablespoon of capers has 200 milligrams of sodium.
Fruit-flavored yogurt
Sometimes, it’s good to be plain—as in plain Greek yogurt. “Fruity yogurts can contain upwards of six teaspoons of sugar per serving. A better choice is to buy plain Greek yogurt and mix it with your own fresh or frozen unsweetened fruit,” Fisher said. “The fruit will supply fiber and phytonutrients that premixed fruit yogurt lacks.”
Fancy coffee drinks
Your complete daily dose of sugar might be hiding out in that grande cup. “If that’s not enough to shock you, think about this: a grande blended frappuccino may provide more carbohydrates than four and a half pieces of bread, without the fiber or any nutritional value, really,” said Jenna A. Werner, R.D., the founder of Happy Strong Healthy. “When ordered with whole milk, these drinks can shoot your saturated fat intake up pretty high for the day.” High sugar + high fat = a heart-harmer. Instead, stick to an iced coffee with a splash of unsweetened almond or skim milk. Or better yet, drink your coffee black.
Pastries
Danishes, donuts and other bakery goodies are not only high in fat, sugar and white flour, but they also may be transporting trans fats into your bloodstream. “Trans fats can increase risk of developing heart disease since they simultaneously lower good cholesterol and raise bad cholesterol,” Fisher said.
Soda
Sugar-sweetened beverages make up about half of all added sugars in the average American’s daily diet. According to a review in the Nutrition Journal, there is a clear link between intake of sugar-sweetened beverages, major cardiovascular outcomes, and all-cause mortality risk.
And unfortunately, diet sodas aren’t much better than the regular versions when it comes to heart health. “No calories and no sugar seems like a win for soda drinkers everywhere. But when people swap a sugary beverage for one with a zero-calorie sweetener, they often make up for it by eating more at the next meal,” Batayneh said. “Other research suggests that the chemicals in diet soda and the artificial sweeteners can alter gastrointestinal bacteria that make people more prone to gaining weight.”
Red meat
Aim to integrate more plant-based proteins, such as beans and nuts, for the biggest heart health boost. “Red meat consumption has been shown to increase cardiovascular risk,” Dr. Rivera said. Meanwhile, replacing red meat with plant-based sources of protein has been shown to improve total cholesterol levels and levels of LDL (bad) cholesterol, per a meta-analysis in Clinical Nutrition.
White bread
One of the AHA’s “Salty Six,”—or the six largest sources of sodium in the American diet—is breads and rolls. But high sodium isn’t the only way that bread made with white or refined flour does its damage. Whole grains come paired with fiber and more vitamins, while white bread is commonly stripped of both. Since the carbs come with no fiber to balance things out, they increase blood sugar rapidly, which can contribute to the development of diabetes or heart conditions over time.
Sports and energy drinks
H2O is the ultimate health elixir. “Unless you’re training strenuously, exercising outside or running a marathon, the average person can replenish electrolytes and muscle glycogen with a small post-workout meal or shake,” Fisher said. Plus, sticking to water means you’ll steer clear of all that sweetness. “Full-sugar sports drinks can contain up to 34 grams of sugar, which equates to approximately eight and a half teaspoons,” Fisher noted. “The AHA recommends a daily sugar intake of no more than six teaspoons for women and nine teaspoons for men.”
Similarly, energy drinks are often amped up with oodles of sugar—and caffeine that can cause undue stress to your heart. Per a review in Current Cardiovascular Reports, energy drinks may raise heart rate and blood pressure, potentially increasing cardiovascular disease risk.
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