What you eat on a regular basis can have a lasting impact on your heart health—and many of the biggest offenders come around dinnertime. Unfortunately, a lot of beloved comfort foods could be harming your arteries. Decadent dinner foods tend to be high in saturated fats, cholesterol, and sodium, all of which contribute to plaque buildup, restricting blood flow and increasing the risk of heart disease, strokes, and high blood pressure.
To help you make heart-smart choices, we gathered insight from health experts, who warned against popular choices like prime rib, cheeseburgers, and even Italian sausage. Find all of their warnings—and learn about healthy alternatives—below.
1. Prime rib
While prime rib may be a tempting choice for meat lovers, dietitian Lisa Andrews, cautions against its consumption due to its high fat and cholesterol content. "Prime rib is one of the fattiest cuts of red meat, making it high in both saturated fat and cholesterol," she warns. Say it ain't so!
Like bacon, these saturated fats can raise LDL cholesterol levels and contribute to the development of atherosclerosis. Additionally, high dietary cholesterol intake has been linked to an increased risk of heart disease. Consuming prime rib regularly can therefore significantly increase the risk of artery-clogging and heart-related complications.
"If you want steak, go for a lean filet mignon but skip the bacon wrap," Andrews suggests. Noted!
2. Bacon
Bacon is a beloved breakfast staple for many. Unfortunately, though, it can come with some serious drawbacks when it comes to heart health. Andrews identifies bacon as a major culprit in artery-clogging due to its high saturated fat and sodium content. "Full of saturated fat and sodium, beef or pork bacon is one of the worst offenders for clogging your arteries," she warns. "Saturated fat makes your liver produce more cholesterol, which can lead to atherosclerosis (hardening of arteries)."
As we've noted, saturated fats are known to raise levels of LDL cholesterol, often referred to as "bad" cholesterol. This excess LDL cholesterol can accumulate in the walls of arteries, leading to the formation of plaques. Over time, these plaques can narrow and harden the arteries, contributing to atherosclerosis. The narrowing of arteries restricts blood flow and can eventually lead to heart disease, heart attacks, and strokes. Turkey bacon could be a good alternative. Overall, it's always best to stick to lean proteins.
3. Frozen Pizzas
It shouldn't be a major surprise to hear that frozen pizzas aren't the healthiest food around. But did you know the toll they can take on your heart, in particular? Although delicious, frozen pizzas are loaded with ingredients that could lead to clogged arteries. "The saturated and trans fats from the cheese and processed toppings—like pepperoni or sausage—are a big driver of LDL (bad) cholesterol, which builds up as plaque along artery walls," cardiologist Dr. Bhaskar Semitha warns. When your arteries narrow, your blood flow is reduced, ultimately putting a strain on your heart. A healthier choice is homemade pizza on a whole-grain crust, topped with fresh veggies and a light sprinkle of low-fat cheese. "Adding leafy greens like spinach boosts fiber and helps manage cholesterol, keeping arteries clearer," he suggests. Yum!
4. Fried Chicken
Fried chicken is undeniably delicious. However, there's also no denying that fried foods come with their fair share of health risks. According to Andrews, fried chicken, in particular, could take a toll on your heart and lead to weight gain. "Chicken is usually considered one of the leanest sources of protein. But, fried chicken is not," she warns. "Fried chicken is not only battered, dipped, and fried, but the cholesterol- and fat-containing skin is usually left on the chicken pieces before it's batter-dipped and fried."
She elaborates on the nutritional pitfalls, "A 4 oz. piece of fried chicken breast has nearly 300 calories and 15 grams of fat plus over 300 mg of sodium. It's also a source of saturated fat (4 grams), which raises blood cholesterol."
However, Andrews doesn't leave us feeling hopeless. She offers a glimmer of hope with healthier alternatives, suggesting, "Go for baked or grilled chicken and remove the skin before cooking. You can also make fried chicken in the oven with non-stick cooking spray, a light coating made with crushed cornflakes, and lightly seasoned salt." Got it! We have plenty of healthy chicken recipes up our sleeves.
5. Frozen Pot Pies
Sorry, Marie Callender! As much as we love a tasty pot pie, the fact of the matter is that they're terrible for your health. They're often full of ingredients that can harm your arteries. "The crust often contains shortening or hydrogenated oils, which contribute to clogged arteries, and the high sodium content elevates blood pressure," says Dr. Semitha. Over time, these factors can increase plaque buildup and cause arterial narrowing. As a healthier but equally tasty option, he suggests a homemade chicken and vegetable stew using low-sodium broth. "It’s just as hearty but without the heart strain." Noted!
6. Traditional Cheeseburgers
The quintessential American meal, the cheeseburger, often finds itself under scrutiny when it comes to heart health and weight management. Andrews agrees that this classic meal might not be the best choice for those looking to maintain a healthy lifestyle. "Most traditional cheeseburgers are made with cheap ground beef, which tends to be higher in fat and calories than lean ground beef," she explains. "Topped with high-fat cheese and sandwiched between a refined flour bun, this meal is a disaster for your heart health and waistline. Adding ketchup (a source of sodium) doesn't help."
But fret not, as Andrews provides a promising alternative: "Try a turkey burger with sliced avocado. Turkey is lower in saturated fat than beef, and avocado adds a creamy texture to the sandwich plus heart-healthy monounsaturated fat. Use a whole-grain bun in place of a traditional bun."
7. Italian Sausage
"Despite my Italian heritage, I have to throw sausage under the bus," Andrews laments, pointing out that "Sausage is usually made with the fatty bits of pork or beef left after the slaughter. These are usually high-fat, low-quality cuts of protein with little meat left in the mix. Sausage also tends to be high in sodium, which doesn't do your blood pressure any favors." Yikes!
However, there are other, comparable options out there. Richards advises, "Opt for turkey sausage when you can, which will be lower in saturated fat. It may still be high in sodium, so treat this meat as a treat and not an everyday thing to eat."
