There’s no denying the importance of a healthy diet when it comes to protecting your heart. The food you eat on a regular basis can significantly impact your cholesterol levels, blood pressure, and overall cardiovascular health. Luckily, there are tons of heart-healthy, delicious whole foods like fruits, vegetables, lean proteins, and healthy fats that you can prioritize on your plate—but there are also tons of foods and beverages that could throw a wrench in your efforts to boost your heart health.
Cardiac surgeon Dr. Jeremy London, MD recently shared advice on TikTok, warning against four common foods and drinks that could be detrimental to heart health. According to Dr. London, fast food, soft drinks, milk products, and alcohol should all be avoided. Learn more about the risks of each below.
1. Fast Food
It shouldn't be surprising to hear that fast food is bad for you, but it's important to keep in mind the impact it can have on your heart. Dr. London notes that "most of what’s available in fast food chains is ‘edible food product.’ It’s not even real food." As delicious as it is, food meals are typically loaded with trans fats, refined sugars, and excessive sodium, all of which contribute to high cholesterol and other cardiovascular issues. It's best to make efforts to ditch fast food altogether and prioritize homemade meals made with whole foods instead.
2. Soft Drinks
According to Dr. London, soft drinks are always a no-go for your health—yes, including diet drinks. In fact, he calls these beverages "liquid death." He emphasizes that they offer no health benefits and only harm your health. Regular sodas are overloaded with sugar, which comes with so many downsides, including the fact that it promotes insulin resistance and chronic inflammation—major culprits of heart disease.
Even diet sodas, which might seem like a safer choice, are problematic due to their artificial sweeteners, which have their own share of risks, including metabolic issues and increased cravings. Dr. London’s advice is simple: "Don’t drink them." Water, herbal teas, or naturally flavored sparkling water are far better alternatives.
3. Milk Products
Milk is a staple in many diets, but Dr. London encourages people to reconsider their consumption of milk products, drawing attention to a unique human habit: "We are the only mammals that drink milk outside of infancy. And we drink it from a different species. Think about it." Dairy, especially full-fat varieties, is high in saturated fats, which can elevate LDL (bad cholesterol) levels and increase the risk of heart disease. Dairy alternatives and low-fat options might be a better choice.
4. Alcohol
Here's one that should definitely be avoided as much as possible. "Alcohol is absolutely toxic to every cell in our bodies," Dr. London warns, emphasizing that even occasional or moderate alcohol use comes with risks. Alcohol can increase cholesterol levels, damage the liver, and strain the cardiovascular system—which means that buzz may not be worth it, especially if you want to protect your heart. "So if we are working so hard to optimize our health, the least you can do is stop actively poisoning your body," Dr. London concludes. Noted!
