It shouldn’t come as a surprise that the foods you eat on a daily basis can make or break your overall health. This is especially true when it comes to your heart. Your diet plays a central role in cardiovascular health. While there’s a wide range of fantastic, heart-helping foods to add to your plate, it’s also crucial to remember that many of your favorite foods could lead to issues like inflammation, plaque buildup, and high cholesterol, potentially doing a number on your heart. Some of the most common culprits may be lurking in your pantry right now.
We checked in with family nurse practitioner Monelle Burrus to uncover seven common pantry items that can negatively impact heart health—and some healthy alternatives. Find all of her expert advice below.
1. Processed Meats
Although they're undeniably delicious, Burrus warns that processed meats like bacon and sausage are "particularly rich in saturated fats and sodium." As she explains, "Some of these nutrients cause inflammation in the body and they cause the formation of plaques in the arteries." Regularly eating these meats can" raise the chances of developing heart disease easily." For a healthier option, she suggests choosing herb-seasoned turkey or chicken, and incorporating plant proteins, like legumes and beans, which "are not loaded with unhealthy fats but contain some amount of vitamins and minerals." Perfect!
2. White Bread
It may be a staple in many kitchens, but white bread certainly comes with downsides. It's made with refined flour that can do some damage to your health. "Refined flour is used for white bread and has no fiber or as much nutrition as a whole grain source," she explains, noting that white bread’s high glycemic index causes a rapid blood sugar spike. This puts added pressure on insulin and "turns into fat around the arteries." Burrus recommends swapping white bread for whole grain or sprouted grain options, which provide more fiber, helping "avoid blood sugar spikes and improve the function of the cardiovascular system."
3. Sugary Cereals
Cereal is a fast, convenient breakfast, but the unfortunate truth is that many popular breakfast cereals are loaded with sugar, making them less-than-ideal for heart health. "Excessive consumption of sugar leads to insulin intolerance, which forms the basis of a variety of heart complications," Burrus explains. She suggests opting for whole grain oatmeal or cereals with nuts and seeds without added sugars, as these options offer "more fiber and healthy fat content" to improve overall well-being and keep you feeling full.
4. Trans Fats
Soft margarine, frozen dinners, and fried foods often contain trans fats, which Burrus says are no-gos when it comes to your heart health. "Trans fatty acids that are found in margarine and commercially baked foods are dangerous to the health of the heart," she notes. Trans fats "increase LDL cholesterol, commonly called ‘bad’ cholesterol, while reducing HDL cholesterol, or ‘good’ cholesterol." Instead, reach for natural oils like olive or avocado oil for cooking, as these options are rich in heart-healthy monounsaturated fats.
5. Canned Foods
Canned foods are certainly convenient and helpful to have on hand. Sadly, though, Burrus tells us that many varieties are "loaded with preservatives, sugars, and sodium, especially in sauces and soups." All that salt, in particular, can be very harmful to your cardiovascular health as it "leads to high blood pressure." She advises choosing low-sodium or no-added-sugar canned fruits and vegetables—or even better, opting for fresh versions to have control over the sodium and sugar content. Perfect!
6. Snack Foods Like Chips and Crackers
We love to munch and crunch on processed snacks as much as the next person, but our hearts don't love it. "Chips and crackers contain high levels of fats and sodium," Burrus explains. According to her, this can contribute to weight gain and elevate cholesterol levels. Instead, she suggests choosing healthy snacks like popcorn, nuts, or vegetable sticks, which "contain nutrients that help support the healthy living of the heart" without the artery-clogging fats.
7. Instant Noodles
Instant noodles may be convenient, but like many of the items on this list, they are often packed with refined carbs and unhealthy fats, which can harm cardiovascular health. "Constant use of such products has adverse effects on heart health and enhances the risks of cardiovascular diseases," Burrus explains. In their place, Burrus recommends cooking up whole grain pasta or quinoa, which "carry a lot of fiber and less cholesterol," thereby promoting better digestion and heart health.
