This story has been updated since it was originally posted on 12/10/2023 to include more expert insight
Grocery shopping can always feel daunting, but it can be especially difficult when you’re trying to stay healthy. With a whole store filled with what seems to be endless options, how can you know what’s good for you and what you should leave out of your cart? When it comes to heart health, it’s important to steer clear of foods that are high in sodium, sugar, and other processed ingredients—but some of them can still be hard to spot. To help you out, we checked in with an expert who pointed us towards a few types of foods you should be sure to skip next time you’re stocking up at the store.
Registered dietitian and nutritionist Krutika Nanavati from ClincSpots and Jesse Feder, RDN, CPT of My Chron’s and Colitis Team, called out canned foods and ready-to-eat meals as two options you should leave on the shelves for your heart health. Learn more about the toll both of these foods can take on your body below!
1. Canned foods
Canned foods may be convenient and last a long time, but Nanavati warns that they can take a serious toll on your overall health, including that of your heart, if you're not careful. "Many canned foods contain Bisphenol-A (BPA), a chemical that is known to cause hormone disruption and has been linked to a variety of health issues other than heart," she explains.
Another major issue with canned foods is the fact that they typically lose a lot of their nutritional value—and pack in harmful additives. "Since canning typically involves high heat, water-soluble vitamins can be lost as some vitamins are sensitive to heat. High sodium, sugar, or preservatives are sometimes added to canned foods to improve their flavor these can increase the risk of cardiovascular diseases," she explains, noting that "increased sugar levels can cause sodium to accumulate leading to calcium buildup, resulting in vasoconstriction and hypotension." Yikes! Even canned fruit can come with health risks.
Feder agrees, calling out canned meat in particular. "The high amount of saturated fat [in canned meats] can contribute to increased bad cholesterol levels which can clog your arteries," he says, noting that "the high sodium content can cause water retention and increase your blood pressure."
Of course, not all canned foods are terrible for you. The important thing to do is take a look at the ingredients and keep an eye out for warning signs. "Look for items with minimal added sugar or sodium and check the serving size. Aim for a variety of fresh fruits and vegetables that are packed without added sauces or syrups," Nanavati suggests.
2. Ready-to-eat food
Another convenient yet unfortunately unhealthy variety of food is prepackaged, ready-to-eat meals. Think microwavable meals or pre-made lunches in the refrigerated section. Just as with canned foods, these meals tend to pack in processed ingredients. "Ready-to-eat mixed food can be particularly bad for heart health due to their high amount of sodium and saturated fat," Nanavati notes. "These two components are associated with an increased risk of developing heart disease, as well as a higher risk of stroke." Uh-oh!
It's also important to point out that, because these meals have typically been stripped of their nutritional value, they're generally a waste of calories, making them empty-calorie foods. "Consuming ready-to-eat food means you are essentially consuming empty calories," Nanavati says. "Such foods are mass produced, and are manufactured with an intent of increased shelf life. Adding preservatives are the easiest way to increase the shelf life of such food product. These added agents are harmful for heart health."
Frozen foods are another major culprit in this category. Nanavati gives a warning about frozen pizza in particular: "Most frozen pizzas are loaded with unhealthy ingredients, including processed meats, high-fat cheeses, and sugary sauces," she says. "While an occasional slice of pizza won't kill you, eating frozen pizzas on a regular basis can increase your risk of developing heart disease or other cardiovascular problems."
However, there are a few healthy frozen foods out there.
Overall, any sort of ultra-processed food should be avoided if you want to maintain a healthy body (and heart). This can include anything from potato chips to sugary pastries—but canned foods and ready-to-eat meals are some of the worst options. Whenever possible, it's always best to choose nutritious, whole foods that can nourish your body and keep you healthy. It will be well worth it in the end!
