Your heart health is undeniably essential to your overall wellbeing, and a healthy diet is crucial to your heart health. Maintaining a balanced diet is important to more than just your waistline; as it turns out, regularly eating the wrong foods could lead to clogged arteries, high cholesterol, high blood pressure, and even inflammation. Among the worst offenders are highly processed, frozen foods—despite their great taste and convenience.
But what are the worst options out there? To find out, we spoke to Dr. Bhaskar Semitha, a Cardiologist from Clinic Spots. He warned about options ranging from frozen pizzas to sausage rolls. Find all of his warnings and insight below.
1. 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," Dr. 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!
2. Frozen Fried Chicken
Fried food poses a major threat to your heart, and frozen options, in particular, should be avoided. Dr. Semitha warns against frozen fried chicken. "It’s high in trans fats, which raise LDL cholesterol and make artery walls stiff, restricting blood flow," Dr. Semitha explains. Fried foods also contain advanced glycation end products (AGEs), which are compounds linked to inflammation and plaque buildup in the arteries, further increasing your risk of heart disease. For a heart-friendly alternative, he suggests opting for grilled or baked chicken seasoned with herbs or a light marinade. "This way, flavor is there without the artery-clogging oils," he notes.
3. Frozen Pastries and Breakfast Sandwiches
A frozen breakfast is surely convenient, especially if you're rushing out the door in the morning. But the unfortunate truth is that what you gain in time, you pay for in health risks. According to Dr. Semitha, options like pastries and breakfast sandwich often contain artery-damaging hydrogenated oils and refined carbs. "These foods are loaded with trans fats that raise LDL cholesterol, along with preservatives that increase inflammation in blood vessels," he points out. Chronic inflammation can damage artery walls and make it easier for plaque to accumulate. For a better choice, Dr. Semitha recommends a whole-grain English muffin topped with avocado and fresh tomato. "It’s full of fiber, healthy fats, and antioxidants—a great way to start the day on a heart-healthy note," he praises. Plus, it's delicious!
4. 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!
5. Frozen Macaroni and Cheese
Macaroni and cheese is classic comfort food, but frozen varieties typically contains high levels of saturated fats and sodium, both of which could lead to clogged arteries and other heart issues. "These ingredients promote plaque buildup, putting added strain on blood vessels and narrowing the arteries," Dr. Semitha explains. Instead, he recommends whole-grain pasta with a light drizzle of olive oil, garlic, and steamed veggies. "This option is just as comforting but offers fiber and healthy fats that support heart health." And it sounds delicious!
6. Frozen French Fries and Tater Tots
We love potatoes in every form, especially French fries. But let's be honest: we know these aren't great for our health. According to Dr. Semitha, frozen options could be especially harmful to your cardiovascular system, as they often contain artery-clogging trans fats and an excessive amount of salt. "These pre-fried options raise LDL cholesterol and harden the arteries, while the added salt increases blood pressure and puts stress on the heart," he says. Hardened arteries can hinder blood flow and increase the risk of cardiovascular complications. A similar but healthier alternative, he suggests, is baking fresh-cut potatoes drizzled with olive oil and herbs.
7. Frozen Sausage Rolls
Processed meats are never great for your health, and frozen is even worse. Frozen sausage rolls are often packed with processed meats, saturated fats, and preservatives, all of which can clog arteries and trigger inflammation. "The crispy layers are typically made with trans fats, making it easier for plaque to accumulate and block blood flow," Dr. Semitha says. A healthier choice is to make a wrap with lean meat, plenty of veggies, and a whole-grain tortilla. "Eating things such as fiber, whole-grain foods, and other fats will maintain the arteries from blockage, decrease inflammation and promote heart health," he says. Perfect!
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