One of the most important things you can do in order to keep your heart in great shape is to prioritize a healthy, balanced diet. You know what they say: You are what you eat, and that’s especially true when it comes to your cardiovascular health. In addition to adding antioxidant-rich ingredients and healthy fats to your plate every day, it’s also crucial to limit your intake of the foods that could pose a risk to your heart. Unfortunately, that includes some of the most popular foods around—including many deli meats. This type of meat is typically highly processed in order to extend its shelf life, which means it’s filled with sodium and other harmful additives that could lead to clogged arteries and increase your risk of heart disease.
To shed some light on some of the worst high-sodium deli meats and learn more about how they may be taking a toll on your heart, we spoke to nutritionist Mary Sabat. “High sodium intake can contribute to inflammation and damage to the inner lining of blood vessels (endothelium),” she explains. “This damage can lead to the accumulation of cholesterol and other fatty substances in the arterial walls, forming plaque and narrowing the arteries (atherosclerosis).”
Furthermore, she notes, “Consuming a diet high in sodium can cause the body to retain water, increasing blood volume and putting extra strain on the heart. This can elevate blood pressure and raise the risk of developing hypertension, which is a major risk factor for heart disease.” Yikes!
Sabat told us that salami, bacon, and ham are some of the biggest culprits of clogged arteries and heart disease. Read on to learn more about the risks of each.
1. Salami
Whether you're making a sandwich or putting together a beautiful charcuterie board (which could include some healthy cheeses), salami is one of the most popular deli meats out there. However, it's also one of the worst options for your health, Sabat warns.
"Salami is a highly processed and cured meat that usually contains a significant amount of sodium to enhance flavor and extend shelf life," she says. While all of that salt might make it taste good and last longer, though, it's not a good idea for your health. Excessive sodium intake can lead to a range of complications, including a higher risk of heart disease.
2. Bacon
Ah, bacon. Everyone's favorite breakfast meat ingredient—but it comes at a cost (and we're not just talking about inflation). There are several issues at hand here when it comes to your health, including the high sodium content and a lot of unhealthy fats.
"Bacon is known for its high fat content, and it is often cured using sodium-rich methods, leading to a high sodium content," Sabat warns.
3. Ham
While ham is a highly popular (and delicious) option for sandwiches, is also one of the most sodium-rich. "Although there are various types of ham, some processed and cured hams can be very high in sodium," Sabat tells us.
Next time you're craving a sandwich for lunch, instead of reaching for sliced deli ham, she recommends going with roast turkey or chicken breast, freshly cooked roast beef, or even plant-based options.
The bottom line
While cutting out some of your favorite deli meats can be difficult, limiting your intake of these sodium-packed options is one great step you can take towards a healthier heart.
"When shopping for deli meats, always check the nutrition labels and choose options with lower sodium content," Sabat suggests. "Additionally, increasing the intake of fresh fruits, vegetables, whole grains, and lean proteins can contribute to a heart-healthy diet. Reducing overall sodium intake can be beneficial for cardiovascular health and reduce the risk of heart disease," Sabat concludes. When you follow her advice, your heart will thank you!
