Your diet plays a crucial role in every aspect of your health—including your heart. While there are tons of delicious, nutritious foods you can add to your plate every day to keep your cardiovascular system in great shape, there are also a number of artery-clogging foods that could be raising your risk of heart disease.
It’s always good to know what to avoid for your heart health. That’s why we spoke to dietitians and nutritionists Mary Sabat, Catherine Gervacio, Lisa Andrews, Susan Schachter, and Lisa Richards to shed some light on a few of the worst options out there. From salty processed snacks like potato chips to surprising pitfalls like artificial sweeteners, read on to find all of the foods and ingredients they say could lead to clogged arteries and a higher risk of heart disease.
1. Potato chips
Potato chips are probably one of the first things that pop into your mind when you picture a good old salty snack. Unfortunately, as delicious (and frankly addicting) as this classic food is, it's also very bad for your health. Regularly munching on potato chips can set you up for a number of health issues, and according to Sabat, that includes clogged arteries and a higher risk of heart disease.
"Regular potato chips are typically deep-fried in unhealthy oils, which are high in saturated and trans fats," she says. "These fats can increase cholesterol levels and promote the formation of plaque in the arteries, leading to clogged arteries over time."
Schachter seconds this sentiment, pointing out that this snack is also "loaded with excessive sodium," which can lead to an array of health risks. "The combination of trans fats and high sodium intake can raise LDL cholesterol levels and increase the risk of arterial plaque formation, leading to clogged arteries and cardiovascular diseases," she says. Yikes!
2. Cheese Puffs
Cheese puffs are in a similar category to potato chips. They're sodium-rich, highly processed, and so easy to eat by the handful. We're sad to say that this cheesy, tasty snack is one more unhealthy option that could lead to clogged arteries and poor heart health.
"Cheese puffs and similar cheesy snacks are often made with partially hydrogenated oils, which contain trans fats," Sabat warns. "These trans fats raise bad cholesterol (LDL) levels and lower good cholesterol (HDL), contributing to arterial plaque buildup."
Schachter agrees. "These cheesy snacks are not only highly processed but also contain high levels of saturated and trans fats. Regular consumption can lead to elevated cholesterol levels, arterial inflammation, and the buildup of fatty deposits in the arteries," she says. We hate to hear it!
3. Mozzarella sticks
If you prefer real cheese to the puffs, you may be a fan of fried, delicious, gooey mozzarella sticks—but your heart isn't. This scrumptious snack can be detrimental to your heart health when consumed regularly, Richards warns.
"Mozzarella sticks are considered an artery-clogging snack due to their high levels of unhealthy fats and refined carbohydrates," she says. "These sticks are typically coated in a batter and deep-fried, which not only increases their calorie content but also introduces trans fats and saturated fats from the frying oil."
Richards echoes that "trans fats and saturated fats are known to raise LDL (bad) cholesterol levels, contributing to the buildup of plaque in arteries, increasing the risk of atherosclerosis and heart disease." Meanwhile, "The refined carbohydrate content in the batter and breading can lead to spikes in blood sugar levels, potentially impacting insulin sensitivity and promoting inflammation," making matters worse for your whole body, including your heart.
"Regular consumption of mozzarella sticks, along with other fried and high-fat foods, can have detrimental effects on cardiovascular health and overall well-being," Richards concludes.
Consider going with healthier snacks instead.
4. Margarine and Vegetable Oils
Although margarine was once seen as a healthy alternative to butter, health experts now say that it may not be all that better for you. In fact, it comes with its fair share of health risks (including weight gain!). According to Sabat, it may even lead to clogged arteries and cardiovascular issues over time, alongside vegetable oil.
"While they are often marketed as healthier alternatives to butter, certain margarines and vegetable oils contain high levels of trans fats," she warns. "Trans fats are particularly harmful as they raise bad LDL cholesterol levels and lower good HDL cholesterol levels, increasing the risk of arterial plaque formation." Yikes! You're better off sticking to organic, grass-fed butter (the real deal, that is).
5. Artificial Sweeteners
Here's another ingredient that may seem healthy but could actually take a toll on your health. If you use artificial sweeteners as a replacement for sugar (which definitely does come with a lot of health risks) it's important to keep in mind that these artificial ingredients can also be bad for you—even when it comes to your heart.
"While artificial sweeteners may seem like a healthier option for reducing sugar intake, some research suggests that they may still contribute to cardiovascular issues," Sabat says. "Certain artificial sweeteners, such as aspartame and saccharin, have been associated with adverse effects on blood sugar control and lipid metabolism, potentially leading to artery clogging over time."
Instead of artificial sweeteners or refined sugar, experts recommend choosing natural sweeteners, such as monk fruit or stevia, instead.
6. 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.
7. Turkey bacon
If you're trying to lay off the real bacon, you may opt for seemingly healthy alternatives like turkey bacon. However, Gervacio points out that this choice may not be as healthy as it seems at first glance.
One of the main issues here is the fact that turkey bacon is relatively high in cholesterol and saturated fat. "Turkey bacon has 86mg of cholesterol per 100-gram portion," she warns. "Though it is healthier than regular pork bacon, it still contains a significant amount of saturated fat and can increase levels of LDL cholesterol, also known as bad cholesterol."
Instead of eating turkey bacon or regular bacon, Gervacio recommends choosing leaner, unprocessed meats like chicken or turkey breast. "There is also vegan bacon made with soy, seitan, and other plant-based ingredients that have no cholesterol," she points out. It's worth a shot!
8. Shrimp
You may have heard that seafood is great for your heart—and in many cases, this is true! Fatty fish like salmon, for example, is one of the best things you can eat for your overall health, especially when it comes to your cardiovascular system. However, Gervacio warns against shrimp.
"Shrimps have a high cholesterol content with about 160mg of cholesterol for every 100 grams," she says. "Most people know that shrimp is white meat and therefore is a low-fat choice, but excessive intake can lead to possible health problems."
Because of this, she warns, "Overconsumption of shrimp may contribute to an increase in LDL cholesterol." This "bad" cholesterol is associated with a high risk of atherosclerosis, in which fatty deposits build up in the arteries.
Does that mean you have to avoid this shellfish like the plague? Not necessarily. "Recent research suggests that cholesterol in shrimp has a small impact on blood cholesterol levels when taken in moderation." Phew!
Additionally, the sodium content of turkey bacon could take a toll on your cardiovascular health, along with a range of other health issues; Gervacio says this meat "may also contain a high amount of sodium which may cause hypertension."
9. Doughnuts
When breakfast rolls around, a doughnut can sound like a delicious way to start the day. However, these delectable indulgences can wreak havoc on artery health and heart function. "Most are just refined flour, sugar and fat," Andrews tells us. "Refined flour and fat can raise your blood sugar and risk for diabetes. Diabetes in and of itself is a risk factor for heart disease."
Refined flour lacks fiber and essential nutrients, causing rapid spikes in blood sugar levels. These spikes can lead to insulin resistance and inflammation, both of which are key contributors to atherosclerosis. Furthermore, the fat content in doughnuts, typically in the form of unhealthy trans fats or saturated fats, can further elevate LDL cholesterol levels and promote arterial plaque formation. The combination of refined flour, sugar, and unhealthy fats makes doughnuts a significant contributor to heart disease risk when consumed regularly.
"If you must have one, have only one and skip the cake type or cream filled. These are even higher in fat," Andrews warns.
10. Full-fat/premium ice cream
Who doesn't love dessert? Ice cream makes for one of the tastiest kinds around, and full-fat, premium varieties are certainly a delicious way to indulge. Unfortunately, although this may seem like a harmless treat, Andrews warns against its consumption due to its detrimental effects on artery health. "In addition to saturated fat, premium ice cream also has lots of sugar, which can make your arteries sticky and more likely to deposit plaque and fat," she says.
Excessive sugar intake can lead to a number of health issues, including insulin resistance and inflammation, which are risk factors for atherosclerosis. Furthermore, the combination of saturated fats and sugar can lead to the formation of sticky substances in the blood known as triglycerides. These triglycerides can contribute to the buildup of plaque in the arteries, further narrowing them and increasing the risk of heart disease.
11. Prime rib
While prime rib may be a tempting choice for meat lovers, 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!
