This story has been updated since it was originally published on 06/14/2023 to include additional foods
Several factors play a significant role in your heart health, including lifestyle factors like the amount of sleep you get and whether or not you smoke. However, one of the most aspects to consider is your diet. As it turns out, many of the foods you eat could be clogging your arteries and increasing your risk of heart disease—and we’re not just talking about the obvious offenders like greasy, fried food! There are several sneaky ingredients out there that may be worse for your heart health than you realize.
To discover some of the most surprising, potentially artery-clogging ingredients you should be aware of, we spoke to nutritionist Mary Sabat and dietitian Catherine Gervacio. They told us you may want to limit your intake of seemingly healthy alternatives like margarine, vegetable oils, artificial sweeteners, shrimp, and turkey bacon if you want to keep your heart in good shape. Read on to learn more about the risks of these foods.
1. Margarine and Vegetable Oils
Although margarine was once seen as a healthy alternative to butter, health experts now say that it may not be all that better for you. In fact, it comes with its fair share of health risks (including weight gain!). According to Sabat, it may even lead to clogged arteries and cardiovascular issues over time, alongside vegetable oil.
"While they are often marketed as healthier alternatives to butter, certain margarines and vegetable oils contain high levels of trans fats," she warns. "Trans fats are particularly harmful as they raise bad LDL cholesterol levels and lower good HDL cholesterol levels, increasing the risk of arterial plaque formation." Yikes! You're better off sticking to organic, grass-fed butter (the real deal, that is).
2. Artificial Sweeteners
Here's another ingredient that may seem healthy but could actually take a toll on your health. If you use artificial sweeteners as a replacement for sugar (which definitely does come with a lot of health risks) it's important to keep in mind that these artificial ingredients can also be bad for you—even when it comes to your heart.
"While artificial sweeteners may seem like a healthier option for reducing sugar intake, some research suggests that they may still contribute to cardiovascular issues," Sabat says. "Certain artificial sweeteners, such as aspartame and saccharin, have been associated with adverse effects on blood sugar control and lipid metabolism, potentially leading to artery clogging over time."
Instead of artificial sweeteners or refined sugar, experts recommend choosing natural sweeteners, such as monk fruit or stevia, instead.
3. Turkey bacon
Certain meats, like processed deli meat and red meat, are known to be bad for your heart. For this reason, many people opt for seemingly healthy alternatives like turkey bacon. However, Gervacio points out that this choice may not be as healthy as it seems at first glance.
One of the main issues here is the fact that turkey bacon is relatively high in cholesterol and saturated fat. "Turkey bacon has 86mg of cholesterol per 100-gram portion," she warns. "Though it is healthier than regular pork bacon, it still contains a significant amount of saturated fat and can increase levels of LDL cholesterol, also known as bad cholesterol."
Additionally, the sodium content of turkey bacon could take a toll on your cardiovascular health, along with a range of other health issues; Gervacio says this meat "may also contain a high amount of sodium which may cause hypertension."
Instead of eating turkey bacon or regular bacon, Gervacio recommends choosing leaner, unprocessed meats like chicken or turkey breast. "There is also vegan bacon made with soy, seitan, and other plant-based ingredients that have no cholesterol," she points out. It's worth a shot!
4. Shrimp
You may have heard that seafood is great for your heart—and in many cases, this is true! Fatty fish like salmon, for example, is one of the best things you can eat for your overall health, especially when it comes to your cardiovascular system. However, Gervacio warns against shrimp.
"Shrimps have a high cholesterol content with about 160mg of cholesterol for every 100 grams," she says. "Most people know that shrimp is white meat and therefore is a low-fat choice, but excessive intake can lead to possible health problems."
Because of this, she warns, "Overconsumption of shrimp may contribute to an increase in LDL cholesterol." This "bad" cholesterol is associated with a high risk of atherosclerosis, in which fatty deposits build up in the arteries.
Does that mean you have to avoid this shellfish like the plague? Not necessarily. "Recent research suggests that cholesterol in shrimp has a small impact on blood cholesterol levels when taken in moderation." Phew!
The bottom line
All in all, the best way to keep your heart healthy is by implementing healthy habits into your daily routine, from exercising regularly to getting enough sleep. However, your diet plays a significant role in the health of your heart. In addition to adding antioxidant-rich foods to your meals, limiting your intake of artery-clogging foods like these is always a good idea.
