When it comes to maintaining a healthy heart, your diet is crucial—and the snacks you reach for on a regular basis may have a larger impact than you realize. The unfortunate truth is that many of the most popular options are ultra-processed, ultra-sugary, and ultra-salty, making them poor choices for your overall health—especially your cardiovascular wellbeing.
To help you make smarter choices, we asked cardiologists and nutrition experts to share the snacks they recommend avoiding at all costs. From donuts to deli meats, here are 11 options you’re better off leaving on grocery store shelves if you want to keep your heart in great shape.
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1. Donuts
When breakfast rolls around, a donut can sound like a delicious way to start the day. However, these delectable indulgences can wreak havoc on artery health and heart function. "Most are just refined flour, sugar and fat," nutritionist Lisa Andrews tells us. "Refined flour and fat can raise your blood sugar and risk for diabetes. Diabetes in and of itself is a risk factor for heart disease."
Refined flour lacks fiber and essential nutrients, causing rapid spikes in blood sugar levels. These spikes can lead to insulin resistance and inflammation, both of which are key contributors to atherosclerosis. Furthermore, the fat content in donuts, typically in the form of unhealthy trans fats or saturated fats, can further elevate LDL cholesterol levels and promote arterial plaque formation. The combination of refined flour, sugar, and unhealthy fats makes donuts a significant contributor to heart disease risk when consumed regularly.
"If you must have one, have only one and skip the cake type or cream filled. These are even higher in fat," Andrews warns.
2. Ice cream
Who doesn't love dessert? Ice cream makes for one of the tastiest kinds around. Full-fat, premium varieties, in particular, are certainly a delicious way to indulge. Unfortunately, though, although this may seem like a harmless treat, Andrews warns against its consumption due to its detrimental effects on artery health. "In addition to saturated fat, premium ice cream also has lots of sugar, which can make your arteries sticky and more likely to deposit plaque and fat," she says.
Excessive sugar intake can lead to a number of health issues, including insulin resistance and inflammation, which are risk factors for atherosclerosis. Furthermore, the combination of saturated fats and sugar can lead to the formation of sticky substances in the blood known as triglycerides. These triglycerides can contribute to the buildup of plaque in the arteries, further narrowing them and increasing the risk of heart disease.
3. Bacon
Bacon is a beloved breakfast staple for many. Unfortunately, though, it can come with some serious drawbacks when it comes to heart health. Andrews identifies bacon as a major culprit in artery-clogging due to its high saturated fat and sodium content. "Full of saturated fat and sodium, beef or pork bacon is one of the worst offenders for clogging your arteries," she warns. "Saturated fat makes your liver produce more cholesterol, which can lead to atherosclerosis (hardening of arteries)."
As we've noted, saturated fats are known to raise levels of LDL cholesterol, often referred to as "bad" cholesterol. This excess LDL cholesterol can accumulate in the walls of arteries, leading to the formation of plaques. Over time, these plaques can narrow and harden the arteries, contributing to atherosclerosis. The narrowing of arteries restricts blood flow and can eventually lead to heart disease, heart attacks, and strokes. Turkey bacon could be a good alternative. Overall, it's always best to stick to lean proteins.
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. 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," nutritionist Mary 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!
6. Deli Meats
In addition to red meat, another major culprit of heart disease to be wary of is deli meat. These are among the least healthy processed meats and are packed with additives that could take a toll on your overall health—especially your heart.
As Dr. Raed Bargout, a cardiologist at Dignity Health-Glendale Memorial Hospital in Glendale, says, "Processed deli meat is on the top of the list for food that can increase the risk of cardiovascular events including heart attacks and stroke." Lean meats like turkey and chicken make a great alternative.
7. 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 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!
8. 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.
9. Breakfast cereal
Cereal is another common pantry staple in many households. Not only does it make for a convenient, quick breakfast, but it's also an easy and delicious snack to eat straight out of the box. But just like baked goods and other sweet treats, breakfast cereal is typically loaded with sugar, and offers very few nutritional benefits. All of this can pose a significant risk to your heart health and your weight loss goals.
"Cereals are often very high in sugar and low in fiber, which means they pass through your digestive system quickly. Fiber keeps you feeling fuller for longer, which helps control your food intake and prevent weight gain. It also causes slower digestion which means a slower release of energy into your bloodstream throughout the day. Even brands like Special K and Life, which are heavily marketed as weight loss friendly cereals, have the same low amount of fiber found in the common sugary brands like Frosted Flakes," Destini Moody, registered dietitian and certified specialist in sports dietetics notes. And don't forget how sugar can affect your heart; as mentioned above, blood sugar spikes can lead to higher blood pressure and an increased risk of heart disease.
If you can't give up on cereal altogether, opt for healthier, high-fiber options.
10. Chocolate Cake
Who doesn't love chocolate? A good chocolate cake is the star of the show at any birthday party, wedding, or really any other celebration—but it's certainly not topping any lists when it comes to healthy foods for your heart. "Chocolate cake is a high-fat dessert that is loaded with sugar and calories. It is made with butter, sugar, flour, eggs, and chocolate, all of which contribute to clogged arteries and heart disease," Veronica Rouse, a registered dietitian and heart-healthy eating expert, says. "Chocolate cake is bad for your heart health because it contains saturated and trans fats, which can increase your levels of bad cholesterol (LDL) and decrease your levels of good cholesterol (HDL)." These fats can also lead to inflammation in your body, which can eventually cause heart disease.
It's best to reserve chocolate cake for special occasions and keep your slices to a minimum. And just because chocolate cake is bad for your heart health, that doesn't mean chocolate itself is unhealthy.
In fact, Rouse notes that dark chocolate is rich in antioxidants and contains flavonoids that are actually beneficial for your heart health. "Dark chocolate is a healthy dessert alternative because it contains flavonoids that can improve your blood flow and lower your blood pressure, reducing your risk of heart disease," she says. Instead of a slice of chocolate cake, you can enjoy a small piece of dark chocolate as a healthy heart dessert alternative.
11. Pastries
Similar to chocolate cake, pastries are made with sugar, flour, and butter, which is a bad combination for your heart health. Eating too many pastries like donuts and pies can not only lead to clogged arteries but also high cholesterol. One pastry that Rouse advises against is apple pie.
"Apple pie is made with sugar, flour, butter, and apples, and the crust is usually made with butter. The combination of butter and sugar is a bad combination for your heart health as it can lead to high cholesterol and clogged arteries," Rouse explains. "Apple pie with a buttery crust is bad for your heart health because it contains saturated fats from butter and added sugars, which can increase your risk of heart disease."
