There are several steps you can take to lower your risk of heart disease, but one of the best places to start making changes is your diet. While adding heart-healthy foods to your plate is always a good idea, it’s also important to cut out the thinks that could be posing a risk to your cardiovascular wellbeing. And processed, packaged foods are among the biggest culprits.
Are all processed foods going to plague you with heart disease? Not necessarily. However, being aware of the biggest offenders is one important way to stay on top of your health. We spoke to health experts to shed some light on a few packaged options that are better off left on the shelf—and out of your body. From cheese puffs to hot dogs, find all of their warnings below.
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1. Potato chips
When you're craving a salty, crunchy snack, potato chips are likely your first choice. However, as tasty and addicting as this beloved snack is, potato chips can also be detrimental to your health, particularly when it comes to your heart. Regularly munching on these bad boys can set you up for a number of health issues, and according to nutritionist Mary Sabat, that includes clogged arteries and a higher risk of heart disease.
"Regular potato chips are typically deep-fried in unhealthy oils, which are high in saturated and trans fats," she says. "These fats can increase cholesterol levels and promote the formation of plaque in the arteries, leading to clogged arteries over time."
Schachter seconds this sentiment, pointing out that this snack is also "loaded with excessive sodium," which can lead to an array of health risks. "The combination of trans fats and high sodium intake can raise LDL cholesterol levels and increase the risk of arterial plaque formation, leading to clogged arteries and cardiovascular diseases," she says. Yikes!
2. 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. Bhaskar Semitha, a Cardiologist from Clinic Spots 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!
3. Cheese Puffs
Much like potato chips—tasty but terrible—cheese puffs are sodium-rich, highly processed, and so easy to eat by the handful. We're sad to say that this cheesy, craveable snack is one more unhealthy option that could lead to clogged arteries and poor heart health.
"Cheese puffs and similar cheesy snacks are often made with partially hydrogenated oils, which contain trans fats," Sabat warns. "These trans fats raise bad cholesterol (LDL) levels and lower good cholesterol (HDL), contributing to arterial plaque buildup."
Nutritionist Susan Schachter agrees. "These cheesy snacks are not only highly processed but also contain high levels of saturated and trans fats. Regular consumption can lead to elevated cholesterol levels, arterial inflammation, and the buildup of fatty deposits in the arteries," she says. We hate to hear it!
4. Mozzarella sticks
If you prefer real cheese to the puffs, you may be a fan of fried, delicious, gooey mozzarella sticks—but your heart isn't. This scrumptious snack can be detrimental to your heart health when consumed regularly, dietitian Lisa Richards warns.
"Mozzarella sticks are considered an artery-clogging snack due to their high levels of unhealthy fats and refined carbohydrates," she says. "These sticks are typically coated in a batter and deep-fried, which not only increases their calorie content but also introduces trans fats and saturated fats from the frying oil."
Richards echoes that "trans fats and saturated fats are known to raise LDL (bad) cholesterol levels, contributing to the buildup of plaque in arteries, increasing the risk of atherosclerosis and heart disease." Meanwhile, "The refined carbohydrate content in the batter and breading can lead to spikes in blood sugar levels, potentially impacting insulin sensitivity and promoting inflammation," making matters worse for your whole body, including your heart.
"Regular consumption of mozzarella sticks, along with other fried and high-fat foods, can have detrimental effects on cardiovascular health and overall well-being," Richards concludes.
Consider going with healthier snacks instead.
5. Hot Dogs
Hot dogs are an undeniably delicious and popular treat—especially when summer rolls around and cookouts become a frequent occurrence. However, the unfortunate truth is that they're a terrible choice for your heart, and eating them in excess could raise your risk of heart disease.
Cardiologist Dr. Michael Ross MacDonald from The Harley Street Heart and Vascular Centre cites hot dogs as one of the worst processed meats for your cardiovascular health, noting that they're "high in saturated fat and sodium, which can all contribute to the development of heart disease." Yikes! "Saturated fats increase the risk of plaque buildup in arteries, narrowing them and restricting blood flow," he explains.
Meanwhile, sodium is associated with a number of health issues, especially in terms of heart health. "Sodium leads to fluid retention, which can strain the heart and elevate blood pressure, further increasing the risk of cardiovascular complications," MacDonald says.
We'll stick to fresher, leaner protein!
