What we eat makes a big difference when it comes to preventing and managing heart disease. Your food choices have a direct impact on multiple factors — including blood pressure, weight, cholesterol, inflammation, and blood sugar — that contribute to cardiovascular conditions such as heart failure, coronary artery disease (CAD), and heart arrhythmias.
Soda
“The American Heart Association recommends that women limit added sugar intake to 6 teaspoons (tsp) (or 25 grams [g]) a day and that men limit to 9 tsp (36 g) a day,” says Lucy Gordon, MD, the associate program director of the internal residency program at Elmhurst Hospital Center and the director of the Elmhurst Lifestyle Medicine Program in Elmhurst, New York. In fact, “one can of cola contains 39 g of sugar, already exceeding these daily limits.”
Instead of these drinks, opt for soda alternatives like water, unsweetened tea, or sparkling water, says Dr. Shapiro.
Bacon
“Just two servings a week of processed meats is associated with increased cardiovascular disease risk,” says Dr. Gordon. “One serving is two slices of bacon.”
“Make heart-healthy eating a long-term habit rather than a short-term fix,” says Shapiro.
White Bread
If you’re looking to create a heart-healthy sandwich, you may want to skip the white bread and instead opt for whole-wheat or other whole-grain options.
The body quickly digests white bread, says Shapiro, which can lead to “blood sugar spikes and increased triglycerides.” White bread, along with white rice and pasta, is a type of refined grain. When it’s milled and produced, its fiber content is removed.
Doughnuts
Alcoholic Drinks
“High alcohol intake can raise blood pressure, contribute to weight gain, and increase the risk of arrhythmias and cardiomyopathy,” says Shapiro.
Snack Cakes
These desserts usually contain high amounts of sugar. “High sugar intake, particularly from sugary beverages and processed snacks, contributes to weight gain, insulin resistance and elevated triglycerides, all of which are associated with increased cardiovascular risk,” Shapiro says.
Before putting an item in your shopping cart, be sure to read the nutrition facts label to get a full picture of its nutritional value and content. While some packaged cookies or cakes have labels making them seem like healthier alternatives, they can still boast a ton of sugar.
French Fries
“Foods like french fries and fried chicken are often cooked in oils high in trans fats and saturated fats, which raise LDL (bad) cholesterol and promote inflammation,” says Shapiro.
“Reading labels carefully can help with limiting or avoiding foods that aren’t the best for your heart,” Shapiro says. “Check for hidden sources of saturated fats, trans fats, added sugars, and sodium.”
“Excess sodium, typically from processed and restaurant foods, can raise blood pressure and promote fluid retention,” Shapiro says, “increasing the strain on the heart and blood vessels.”
Instead of french fries, opt for baking, sautéing, and steaming potatoes, Gordon says.
The Takeaway
- Eating foods that are rich in fats, added sugar, and sodium can contribute to inflammation and raise LDL (bad) cholesterol levels.
- The FDA banned food manufacturers from adding trans fats to foods, but they can still appear in trace amounts. If a nutrition label lists “partially hydrogenated oil” as an ingredient, the food may contain trans fats, and you’ll want to avoid it.
- Try to eat foods that have been baked, sautéed, or steamed instead of fried for a heart-healthier meal and to prevent inflammation.
Resources We Trust
- Mayo Clinic: Menus for Heart-Healthy Eating: Cut the Fat and Salt
- Cleveland Clinic: Why Are Fried Foods So Bad for You?
- American Heart Association: Added Sugars
- Centers for Disease Control and Prevention: Tips for Reducing Sodium Intake
- MyHealthfinder: Eat Healthy: Take Action
Lynn Grieger, RDN, CDCES
Medical Reviewer
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.
Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.
Jessica Freeborn
Author
Jessica Freeborn has worked as a health and wellness freelance writer since 2021. She is passionate about encouraging people to take control of their health and stay informed about the latest medical advancements. She has two nursing degrees and has used her healthcare experience to enhance her writing and research.
As someone with type 1 diabetes, she understands the complexities surrounding diabetes management and wants to provide people with accurate information and dispel misconceptions about diabetes treatment.