Everyone knows that eating processed foods can harm your body shape and heart health. These products are typically rich in unhealthy fats and loaded with too much salt, which have been associated with gaining weight and an increased chance of heart problems.
If your main goal for the new year is to keep your heart in top shape and manage your weight, it might be vital to rethink your eating habits, especially when it comes to consuming highly processed foods and certain ingredients, as advised by specialists. We consulted nutritionists, dietitians, and other health professionals to understand six ingredients you should consider reducing in 2025. These include saturated fats, trans fats, added sugars, processed foods, salt, and starchy foods.
Nutritionists And Health Experts Break Down 6 Common Ingredients That Can Lead To Weight Gain And Heart Disease
1. Saturated Fat
Saturated fat, commonly present in full-fat dairy products, red meat, butter, palm oil, coconut oil, and cheese, can raise the likelihood of developing heart disease.
Lori Walker, a registered dietitian and freelance writer specializing in food and nutrition at Easy Kitchen Guide, explains the potential adverse effects on heart health for those who often eat foods with saturated fat, like American cheese, for example.
"Processed cheeses like American cheese are loaded with sodium and saturated fats, both of which can raise blood pressure levels and increase risk of stroke or heart attack," she says. Walker adds that high cholesterol levels "can also be a result of consuming too much processed cheese as they contain large amounts of cholesterol-raising saturated fats."
High levels of fat and calories, she stresses, "can lead to weight gain, which is another risk factor for heart disease." Sodium, an essential ingredient for both the flavor and shelf life of processed cheese, can significantly impact heart health if consumed in large amounts.
2. Salt
Consuming excessive salt can cause high blood pressure, raising the likelihood of heart disease and stroke. Lisa Richards , nutritionist and creator of The Candida Diet, explains why you should limit salt because it can lead to increased inflammation and weight gain. "Salt can be an inflammatory seasoning that leads to bloating due to its high sodium content," she says.
She adds that when consumed in excess, "sodium disrupts the delicate balance of electrolytes in the body, causing water retention and an increase in blood volume." Richards goes on to say that this "excess fluid accumulates in the tissues, particularly around the abdomen and extremities, leading to bloating and swelling." She also notes that the increased blood volume "raises blood pressure, which can strain blood vessels and the heart, contributing to inflammation and potentially harming cardiovascular health."
3. Added Sugars
Dr. Leonard Ganz, Chief Medical Officer & Division Vice President of Medical Affairs at Abbott’s Cardiac Rhythm Management division, says that reducing the intake of foods and beverages that contain added sugars can aid in preventing heart disease and weight gain.
Added sugar (like those found in many coffee beverages) can be detrimental to practically every aspect of your overall health, including your heart health. "Added sugars can take a toll on heart health by increasing the risk of type 2 diabetes, obesity, and coronary artery disease," Dr. Ganz tells us. Ganz notes that these sneaky sugars are found in a plethora of popular foods and drinks.
They can be found in candy, chocolate, protein bars, and baked goods. And, common drinks like sodas, energy drinks, fruit punch, and coffee beverages also contain unnecessary sugar.
4. Starchy Foods
Some of the least beneficial foods for weight loss and heart health are those high in starch. These include refined pasta and white rice, as nutritionist Krutika Nanavati tells us. "Refined pasta is another popular starchy food that can quickly add to your waistline," Nanavati says. "Made from white flour, it contains little fiber and has a high GI rating that can cause an insulin spike after eating," she adds.
Nanavati also notes that "eating refined pasta regularly has been linked to weight gain and poor health outcomes over time." However, she points out that there are some pastas out there that are healthier. The key is to veer away from refined pasta whenever possible, consume it in moderation, and choose a healthy recipe with lots of protein and veggies.
5. Trans Fat
Ingesting excessive trans fats can result in weight gain, ongoing inflammation, and a higher likelihood of developing heart disease and diabetes, according to a recent Instagram reel by Dr. Eric Berg. "Trans fats have been on the market for over 100 years, and it’s only since 2018 that they were finally banned from the US," Dr. Berg says.
Commonly found in partially hydrogenated oils, trans fats have been linked to heart disease, inflammation, and other chronic health issues. Although banned, trace amounts may still be present in some products, so it’s crucial to read labels carefully and avoid processed foods where trans fats might linger.
6. Ultra-Processed Foods
Processed foods, and meats especially, such as salami, bologna, and others, are generally best left off the menu if you're looking out for your health. This is mainly because they contain high levels of sodium. Among these, deli ham stands out as especially worrisome, with many popular brands containing sodium amounts that nearly reach half of the recommended daily intake, according to Richards.
"Sodium is used for both taste and preservation of deli meats and ham," Richards warns. The excessive sodium intake associated with deli ham can lead to bloating, water retention, and high blood pressure. It may also contribute to the accumulation of belly fat, further raising the stakes for heart health.
The high sodium content not only poses immediate risks such as bloating and water retention but also raises concerns about long-term cardiovascular health. Individuals looking to safeguard their hearts may consider exploring lower-sodium alternatives or, even better, incorporating lean protein sources that are kinder to the heart.
As Richards emphasizes, "for those needing to follow heart-healthy diets, processed meats like deli ham are best avoided or consumed in moderation."
The Bottom Line
Processed meats, such as bacon, breakfast sausages, red meats, ground beef patties, and similar products, typically contain high levels of unhealthy fats and are often loaded with excessive amounts of salt. Consuming these foods has been associated with an increased likelihood of weight gain and a greater risk of developing heart disease.
However, this does not imply that indulging in them occasionally will inevitably lead to weight gain or heart issues. Health professionals emphasize the importance of consuming these meats in moderation, if at all, to maintain overall well-being. To reduce the risk of heart disease, consider incorporating more fruits, vegetables, whole grains, nuts, seeds, and low-fat or fat-free dairy items into your diet.
