1. Cheese Sauces
We love nachos as much as the next person. There's no denying that cheese sauces are delicious, but the unfortunate truth is that they're loaded with saturated fats and salt. "Even a small portion can spike cholesterol levels and strain your cardiovascular system," Dr. Semitha warns. The combination of these unhealthy fats and sodium contributes to arterial plaque buildup, narrowing blood flow and increasing the risk of heart disease. Yikes!
2. Barbecue Sauce
We may be far from cookout season, but barbecue always sounds tasty. However, it comes with a risk. Most store-bought versions of barbecue sauce are loaded with sugar, particularly high-fructose corn syrup, Dr. Semitha warns. "This one surprises many people! Over time, these sugars lead to inflammation, insulin resistance, and heart disease," he says. The inflammation caused by added sugars can damage arterial linings, accelerating plaque buildup. Say it ain't so!
3. Alfredo Sauce
You may want to skip the fettucine alfredo next time you're out to eat. Alfredo sauce is a recipe for disaster in terms of heart health. It's a concentrated source of butter, cream, and cheese, and Dr. Semitha describes it as "essentially a saturated fat overload." Yikes! "It’s delicious but contributes to arterial plaque buildup, which restricts blood flow," he explains. Luckily, there are plenty of healthy pasta options out there.
4. Soy Sauce
Used in a wide array of recipes, soy sauce is often seen as a harmless addition to meals—but it’s incredibly high in sodium. "Soy sauce is a sodium powerhouse," Dr. Semitha warns. "Even small amounts can raise blood pressure and strain your heart over time." The excessive sodium damages blood vessels, increases blood pressure, and forces the heart to work harder, increasing the risk of cardiovascular issues. Stick to low-sodium varieties when possible.
5. Teriyaki Sauce
Chicken teriyaki is certainly delicious, but it's a poor choice for those looking out for their heart health. According to Dr. Semitha, the combination of high amounts of sugar and sodium is a "double whammy" for cardiovascular health. "It can contribute to inflammation and hypertension—two key risk factors for heart disease," he warns. The combination of these two ingredients not only damages arterial walls but also encourages plaque buildup over time.
6. Caesar Dressing
A salad is oftentimes a healthy option, but this isn't the case if you're loading it with unhealthy ingredients like creamy dressings. Caesar dressing is one of the worst culprits. It's often made with egg yolks, cheese, and heavy oils, making it a rich source of saturated fats. "It’s one of those dressings that’s deceptively heavy in artery-clogging fats," Dr. Semitha warns. Additionally, the anchovies and other salty ingredients contribute to high sodium levels, adding to the heart health dangers. Stick to vinaigrettes!
7. Ketchup
A staple in most kitchens in the U.S., ketchup is arguably the most common condiment. It may be surprising to hear that it's a serious heart health offender due to its high levels of added sugars and sodium. "Many brands pack it with added sugars and sodium," Dr. Semitha says. "These can quietly derail efforts to maintain healthy blood pressure and blood sugar levels." The sugar content can lead to inflammation, while the sodium worsens hypertension, making it crucial to practice moderation when consuming ketchup.