You know what they say: New year, new you! If you’re prioritizing your health in 2025, one of the most important things to do is make some changes to your diet. Luckily, there are tons of tasty foods you can add to your plate in order to nourish your body and shed pounds faster. However, there are also a lot of things you should consider leaving in 2024 if weight loss is your goal. That includes many artery-clogging choices.
This year, commit to prioritizing your heart and embracing healthier alternatives. To highlight a few of the worst foods for your arteries and your waistline, we checked in with dietitian Catherine Gervacio. From fast food favorites to sugary indulgences, she warned against eight options to leave behind as we enter the new year. Find all of her expert advice below.
1. Fast Food Burgers
Fast food burgers are notorious for their high levels of saturated fats, trans fats, and sodium, all of which can contribute to plaque buildup in the arteries and increase the risk of heart disease. Instead, Gervacio recommends making a homemade burger using lean protein like ground turkey or a plant-based patty. Serving it on a whole-grain bun with plenty of fresh vegetables not only cuts down on unhealthy fats but also adds fiber and nutrients to your meal, making it a more heart-friendly option.
2. Bacon
Bacon may be a breakfast staple, but its high saturated fat and sodium content make it a danger to your heart. "Processed meats like bacon contribute to high blood pressure and an increased risk of heart disease," Gervacio notes. The sodium in bacon leads to water retention and elevated blood pressure, both of which strain the cardiovascular system. For a healthier breakfast, consider swapping bacon for lean protein sources such as grilled chicken or turkey breast. Plant-based proteins like lentils and beans are also excellent alternatives that provide essential nutrients without the added risks.
3. Regular Soda
Sugary sodas are not only a source of empty calories but also a major contributor to weight gain and heart disease. Regular consumption of these drinks can lead to insulin resistance and inflammation, both of which are precursors to cardiovascular issues. "This is high in sugar and leads to weight gain, insulin resistance, and inflammation, all of which can contribute to heart disease," Gervacio warns. To quench your thirst, she suggests drinking water infused with slices of fruits like lemon, cucumber, or berries instead, or opting for unsweetened herbal teas.
4. Donuts
Donuts may be a delightful treat, but their combination of refined flour, sugar, and trans fats can cause spikes in blood sugar and contribute to fat accumulation, particularly around the abdomen. This can lead to weight gain and, over time, increase your risk of developing heart disease. Gervacio advises making homemade treats using whole grains, natural sweeteners like honey or maple syrup, and healthy fats like avocado or coconut oil for a healthier indulgence.
5. Margarine
While margarine was once touted as a healthier alternative to butter, some types are loaded with trans fats, which can raise LDL cholesterol and lower HDL cholesterol, leading to clogged arteries. "Use avocado or olive oil as a spread," suggests Gervacio. Both are rich in monounsaturated fats, which are heart-healthy and can help reduce the risk of heart disease.
6. Pizza
Pizza is a comfort food favorite, but its high saturated fat and sodium content, especially when topped with processed meats and extra cheese, can spell trouble for your heart. Gervacio points out that these ingredients can lead to increased blood pressure and cholesterol levels, contributing to heart disease. A healthier option is to make homemade pizza with a whole-grain crust, lean proteins like chicken or turkey, and plenty of vegetables. Using a light amount of cheese or opting for a plant-based cheese alternative can also help cut down on unhealthy fats.
7. Potato Chips
Potato chips are a classic snack, but their high calorie, fat, and sodium content can contribute to weight gain and increase your risk of high blood pressure and heart disease. Instead of reaching for a bag of chips, Gervacio recommends air-popped popcorn seasoned with herbs or homemade kale chips, which are lower in fat and calories and offer more nutritional benefits.
8. Ice Cream
Ice cream might be a beloved dessert, but its high sugar and saturated fat content can lead to weight gain and clogged arteries over time. "You want to enjoy frozen yogurt made with low-fat milk or try a banana 'nice cream' by blending frozen bananas with a splash of almond milk," Gervacio suggests. These alternatives provide a creamy treat without the unhealthy fats, making them a better choice for both your waistline and heart health.
