It’s no secret that the choices we make can affect our heart health. Everything from our stress levels to our sleep patterns plays a role. Sometimes there can be a domino effect. Poor sleep can make us more irritable, leading us to skip heart-healthy habits like working out or spending time with friends.
Fortunately, there is something you can do to reset: choosing foods that support heart health. While no food is “bad” and each can be enjoyed on occasion, we asked nutrition experts for the foods they typically avoid or limit for their heart health. Here’s what they said, and what they recommend instead.
The Link Between Food and Heart Disease
The foods we eat can affect our blood pressure, cholesterol level, blood sugar, and inflammation. “Diets that are high in excess saturated fat, added sugars, and highly processed foods can increase your heart disease risk over time,” says Angela Holliday-Bell, MD, a UChicago Medicine Medical Group provider and board-certified pediatrician. According to the Dietary Guidelines for Americans, saturated fat consumption shouldn’t exceed 10% of your total daily calories.
“Shifting toward balanced meals with fiber, lean protein, healthy fats, and nutrient-dense foods can help support healthier cholesterol levels, improve metabolic health, and lower overall cardiovascular risk,” Dr. Holliday-Bell says. Qianzhi Jiang, PhD, RDN, a pediatric and family dietitian at The Nutrition Changer, agrees, explaining that eating fiber-rich foods and limiting trans fat and added sugar can reduce the risk of heart disease.
It’s worth noting that heart disease doesn’t result from one choice or one single meal, says Violeta Morris, MS, RDN, registered dietitian at The Concierge Dietitian. “Instead, it develops over time as long-term dietary patterns influence key health markers such as cholesterol levels, blood sugar, and blood pressure,” she says. Her advice is to prioritize eating whole foods and nutrient-dense foods such as vegetables, fruits, beans, fish, and whole grains to improve overall health and reduce the risk of cardiovascular disease.
Accordingly, taking care of your heart doesn’t mean eliminating certain foods altogether. “Most foods have a place in my diet, but I limit some due to their high sodium, saturated fat, or added sugar content,” Dr. Jiang says. If you’re trying to eat with your heart health in mind, experts say these are the foods they avoid or rarely eat.
Processed Meats
Sorry to anyone who lives for bacon and hot dogs. All three experts said they tend to avoid processed meats. As Dr. Jiang notes, these meats are high in sodium and saturated fat.
Some processed meats contain added sugars, which are risk factors for cardiovascular disease. “In addition, certain compounds formed during high-heat cooking methods, such as frying bacon, may damage blood vessels and contribute to plaque buildup,” Morris says.
Similarly, the chemicals used in the manufacturing of processed meats may increase the risk of heart disease. “Additives such as sulfites, emulsifiers, thickeners, and artificial sweeteners may promote inflammation, damage heart tissue, or disrupt healthy gut bacteria, all of which can contribute to cardiovascular risk,” she says.
Pastries
If you’re trying to lower your blood pressure or cholesterol level, your sodium intake might be the first thing that comes to mind. A less obvious contributor to heart disease is the treats we enjoy with our morning coffee. “Breakfast pastries tend to be high in saturated fat because butter is used to create their laminated texture,” Dr. Jiang says. “Many breakfast pastries are also loaded with frosting, jam, and custard, which are high in added sugar.”
Packaged and Convenience Foods
Packaged foods fall into the category of ultra-processed foods such as fast food items, packaged snacks and sweets, ready-to-eat meals, frozen meals, sweetened dairy desserts, and sugary cereals, Morris says. “These products are often designed for long shelf life and convenience rather than nutritional quality,” she says. Dr. Holliday-Bell adds that these foods are high in sodium, excess saturated fats, and added sugars. They also contain industrial additives, including preservatives, artificial colors, and substances to enhance the food’s flavor or texture.
Fried Foods
What’s a meal without a side of French fries or a basket of chicken tenders? Despite their golden deliciousness, fried foods are known for being high in salt and calories and low in nutritional value. “Foods that are high in sodium can contribute to elevated blood pressure, which increases strain on the heart and blood vessels over time,” Dr. Holliday-Bell says. She adds that foods high in saturated fats can raise LDL cholesterol levels, especially when eaten frequently.
Sweetened Beverages
Don’t forget drinks when you’re trying to make heart-healthy choices. “Sugar-sweetened beverages are typically high in calories, and some may also contain added sodium,” Morris says. She says that beverages labeled as “zero” or “low calorie” may contain artificial sweeteners that could increase your risk of cardiovascular disease.
Likewise, “bubble tea can be high in added sugar and refined carbs because it often contains sweetened tea, fruit-flavored syrup, tapioca pearls, jelly, and foam made with cream cheese or heavy cream,” Dr. Jiang says. She says that these ingredients add sugar, refined starch, and extra calories to your meal.
Dr. Holliday-Bell recommends limiting sweetened beverages and sugary desserts. “Foods high in added sugars can lead to blood sugar spikes, weight gain, and increased inflammation, all of which play a role in heart disease,” she says.
Which Foods Do Experts Recommend for Heart Health?
Dr. Jiang encourages people to eat fruits and vegetables, which are high in fiber, antioxidants, and potassium. “They help lower blood pressure and inflammation,” she says. Another way to reduce inflammation is by adding fish to your diet, such as salmon, sardines, and trout, which are rich in omega-3 fatty acids.
“Dairy foods, including milk, are strong additions to a heart-healthy eating pattern,” Dr. Holliday-Bell says. “Dairy milk provides complete protein along with nutrients like calcium and potassium that support blood pressure and overall heart health.” If you’re lactose intolerant, she suggests trying lactose-free milk, which provides the same nutrients minus the lactose.
