Many of us create new goals for our health at the beginning of each year. And while weight loss often tops the list, it’s crucial to look out for the health of your heart, as well. As with most areas of your wellbeing, a healthier heart starts with a healthier diet. There are tons of tasty, nutritious foods to boost heart health, but there are also a number of artery-clogging options that could hold you back from your wellness goals.
To shed some light on a few major culprits, we spoke to Dr. Bhaskar Semitha, a Cardiologist from Clinic Spots, and dietitian Catherine Gervacio. They warned against processed options like frozen meals and sodium-loaded meats. Find all of their warnings below.
1. Bacon
Bacon may be a breakfast staple, but its high saturated fat and sodium content make it a danger to your heart. "Processed meats like bacon contribute to high blood pressure and an increased risk of heart disease," Gervacio notes. The sodium in bacon leads to water retention and elevated blood pressure, both of which strain the cardiovascular system. For a healthier breakfast, consider swapping bacon for lean protein sources such as grilled chicken or turkey breast. Plant-based proteins like lentils and beans are also excellent alternatives that provide essential nutrients without the added risks.
2. Fast Food Burgers
Fast food burgers are notorious for their high levels of saturated fats, trans fats, and sodium, all of which can contribute to plaque buildup in the arteries and increase the risk of heart disease. Instead, Gervacio recommends making a homemade burger using lean protein like ground turkey or a plant-based patty. Serving it on a whole-grain bun with plenty of fresh vegetables not only cuts down on unhealthy fats but also adds fiber and nutrients to your meal, making it a more heart-friendly option.
3. French Fries and Tater Tots
We love potatoes in every form, especially French fries. But let's be honest: we know these aren't great for our health. According to Dr. Semitha, frozen options could be especially harmful to your cardiovascular system, as they often contain artery-clogging trans fats and an excessive amount of salt—especially frozen varieties. "These pre-fried options raise LDL cholesterol and harden the arteries, while the added salt increases blood pressure and puts stress on the heart," he says. Hardened arteries can hinder blood flow and increase the risk of cardiovascular complications. A similar but healthier alternative, he suggests, is baking fresh-cut potatoes drizzled with olive oil and herbs.
4. Frozen Macaroni and Cheese
Macaroni and cheese is classic comfort food, but frozen varieties typically contains high levels of saturated fats and sodium, both of which could lead to clogged arteries and other heart issues. "These ingredients promote plaque buildup, putting added strain on blood vessels and narrowing the arteries," Dr. Semitha explains. Instead, he recommends whole-grain pasta with a light drizzle of olive oil, garlic, and steamed veggies. "This option is just as comforting but offers fiber and healthy fats that support heart health." And it sounds delicious!
5. Pot Pies
Sorry, Marie Callender! As much as we love a tasty pot pie, the fact of the matter is that they're terrible for your health. They're often full of ingredients that can harm your arteries. "The crust often contains shortening or hydrogenated oils, which contribute to clogged arteries, and the high sodium content elevates blood pressure," says Dr. Semitha. Over time, these factors can increase plaque buildup and cause arterial narrowing. As a healthier but equally tasty option, he suggests a homemade chicken and vegetable stew using low-sodium broth. "It’s just as hearty but without the heart strain." Noted!
6. Frozen Pastries and Breakfast Sandwiches
A frozen breakfast is surely convenient, especially if you're rushing out the door in the morning. But the unfortunate truth is that what you gain in time, you pay for in health risks. According to Dr. Semitha, options like pastries and breakfast sandwich often contain artery-damaging hydrogenated oils and refined carbs. "These foods are loaded with trans fats that raise LDL cholesterol, along with preservatives that increase inflammation in blood vessels," he points out. Chronic inflammation can damage artery walls and make it easier for plaque to accumulate. For a better choice, Dr. Semitha recommends a whole-grain English muffin topped with avocado and fresh tomato. "It’s full of fiber, healthy fats, and antioxidants—a great way to start the day on a heart-healthy note," he praises. Plus, it's delicious!
