Spoiler alert—bad news for snack lovers
A cardiologist has identified six foods that have quietly become part of the American diet but should be avoided to keep your heart healthy.
Taking care of our heart should be a top priority for everyone. According to the CDC, heart disease is the number one cause of death in the United States, claiming more lives than cancer, accidental injuries, and Alzheimer’s disease. In fact, someone loses their life to heart disease every 33 seconds.
It’s well known that eating plenty of vegetables and staying active are great ways to maintain good health. But what many people don’t realize is that their daily food choices and habits might actually be working against their efforts to stay healthy.
Help your heart out by avoiding these six foods
Factors like chronic stress, poor sleep, a lack of movement, and even limited exposure to sunlight or social interactions can all contribute to heart problems.
Dr. Wen-Chih Wu, the director of the Brown University Health Cardiovascular Wellness and Prevention Centre in Rhode Island, has shared that many cardiologists agree on six specific foods that are best avoided altogether.
Let’s take a closer look at what those foods are.
Fried food
Even though fried foods like french fries and crispy fried chicken are undeniably tasty, they are far from being heart-friendly.
Dr. Wu explains that the problem lies in their high content of saturated fat and trans fats—both of which can negatively impact heart health.
To make matters worse, fried foods are typically loaded with salt, which he warns is another serious threat to cardiovascular well-being.
If you love fries but want a healthier alternative, try making your own at home. Baked potato wedges drizzled with olive oil can offer the same crispy satisfaction without the unhealthy fats and excessive salt.
Bacon and sausages make the perfect breakfast companion, but aren’t good for our hearts
Bacon, sausages and red meat
Red meat is often praised for its high protein content and essential nutrients, making it an important food for individuals with iron deficiencies.
However, consuming it in excess can be a shortcut to serious heart-related issues.
Dr. Wu warns that meats like beef, veal, and lamb contain high amounts of cholesterol and saturated fat, with processed options like bacon and sausages being some of the worst offenders.
Mr. Wu said: “So before you dig into a juicy T-bone steak, keep in mind that animal fat found in red meat is especially bad for your heart and arteries, and should be limited to a small percentage of your overall diet.”
“[B]acon is not only loaded with saturated fat,” he continued, “but also contains high amounts of sodium, both of which are linked to increased risk for heart disease.”
“The same is true for frankfurters and deli meats such as salami, ham, and pastrami.”
To make heart-healthier choices, Dr. Wu suggests opting for alternatives like chicken, turkey, fish, seafood, tofu, lentils, chickpeas, or black beans.
If you love hot dogs, try to save them for an occasional treat—perhaps just at a baseball game.
The doc recommends swapping your full-fat milk with a dairy-free alternative like oat or almond milk
Dairy
According to Dr. Wu, full-fat dairy products aren’t doing your heart any favors, and it might be time to switch things up.
Choosing low-fat milk, yogurt, and cheese can help you reduce your intake of unhealthy fats while still enjoying the benefits of dairy.
“When it comes to milk, you might even want to try non-dairy milk alternatives such as almond or oat milk. These products offer the creamy texture of milk with delicious flavour but none of the animal fat that can increase your risk for heart disease,” the doctor said.
Sugar and cookies
The American diet has developed a bad reputation worldwide, largely due to its reliance on processed foods, saturated fats, and excessive sugar. Unfortunately, this combination is wreaking havoc on public health, contributing to diabetes and other chronic conditions.
Dr. Wu warns that consuming too much sugar puts extra strain on the heart, leading to problems like high blood pressure and obesity.
We already know that cookies, pastries, and other baked goods aren’t great for us, as they are packed with sugar and unhealthy fats. But what’s more concerning is the amount of hidden sugar found in everyday foods like cereals and energy drinks.
Dr. Wu explains that excess sugar can contribute to weight gain, which in turn strains the heart.
Additionally, sugar increases levels of triglycerides and LDL cholesterol while also triggering inflammation in the body—factors that can significantly raise the risk of heart disease.
Excessive sugar and salt won’t help our waistlines or our heart health
Snacks like chips
Savory snacks, including chips and other crunchy treats, are just as problematic as sugary foods when it comes to heart health.
Dr. Wu said: “They don’t call it junk food for nothing! Those bags of potato chips and their counterparts like nacho chips and cheese curls are highly processed foods that are fried and filled with additives along with high amounts of sodium.”
“There’s really nothing healthy about them,” he continued. “They can contribute to weight gain, heart disease, and increased risk of stroke. If you’re having a snack attack, skip the chips and instead go for a handful of nuts, seeds, or dried fruit chips.”
The doctor concluded: “When it comes to food choices, focus on nutritional foods that help your heart keep beating and avoid those that can prevent it from doing its job.”
