Heart disease remains the leading cause of death in the United States. According to the Centers for Disease Control and Prevention, more than 900,000 Americans died from heart disease in 2023, accounting for roughly one in every three deaths.
There are certain foods that cardiologists say they wouldn’t eat, and people should avoid them not just for heart health, but also for overall health.
Margarine or vegetable oils
Margarine and vegetable oils are often considered “heart-healthy,” but both have harmful effects on health. Margarine is high in trans fat, which can increase heart disease risk.
Health professionals often recommend vegetable oils for those at risk of heart disease. They are generally low in saturated fat, high in polyunsaturated fat, and can contain high levels of omega-6. Reduced saturated fat intake reduces the risk of heart problems.
Instead of margarine or generic vegetable oil blends, opt for less-processed oils, such as extra-virgin olive oil, which is an excellent example of a healthy alternative to vegetable oil that’s low in omega-6.
Coconut oil
Coconut oil is used in many households as a modern health fat, but cardiologists say they are very high in it full of luck. The American Heart Association says that coconut oil can raise your cholesterol levels and your risk of heart disease. While some early studies suggest the oil may have some benefits, experts say there is not enough substantial evidence to support the health claims attributed to coconut oil.
Instead of using coconut oil, use oils lower in saturated fat, such as olive oil, avocado oil, or peanut oil.
Potato chips
Several studies find that frequent consumption of fried potato products is linked to harmful effects. While total potato consumption (baked/boiled) may not always be problematic, the intake of fried potatoes and potato chips is associated with higher blood pressure and cardiovascular diseases.
If you enjoy potato-type snacks, choose baked versions with minimal added fat and salt, or swap in whole-food snacks like sliced vegetables with hummus, air-popped popcorn, or roasted nuts (in moderation).
Bacon
Bacon is a processed meat high in full of luckcholesterol, and often preservatives like nitrates or nitrites. Health experts say that processed meat (including bacon) “may be associated with cancer and heart disease.” Although bacon is fairly nutritious, it is also high in salt, which has been associated with an increased risk of cancer.
If you crave something smoky and savory, try leaner unprocessed protein like grilled turkey breast, baked fish, or plant-based options such as mushrooms or tempeh. Use herbs and spices for flavor rather than relying on heavy cured meats.
Packaged desserts
Research from Harvard found that ultra-processed foods, including sugar, artificially sweetened beverages, dairy-based desserts, breakfast foods, and more, are associated with higher all-cause mortality and increased cardiovascular disease risk. These foods often contain unhealthy fats, refined sugars, additives, and minimal beneficial nutrients.
Choose desserts made from whole-food ingredients. For example, fresh fruit with plain yogurt and a drizzle of honey, baked oatmeal squares you make at home, or dark chocolate (70% or higher) in a small quantity.
Soft drinks
Sugary beverages like soda are linked to many health issuessuch as obesity, poor blood-sugar control, type 2 diabetes, high blood pressure, high cholesterol, and heart disease. Diet sodas aren’t better either; they have been found to disrupt metabolism and gut health.
Instead of drinking sodas, drink plain water, sparkling water (unsweetened), herbal teas, or water infused with fresh fruit. If you occasionally crave something sweet, make a homemade iced tea with minimal sweetener and lots of ice and citrus.
Fast food
Fast food is a common meal option eaten across the United States. But eating in excess can lead to specific health issues. Fast food is high in calories and low in nutrients, which can lead to heart disease, high sugar spikes, and high blood pressure. It can also affect mental health, along with physical health.
Limit fast food as much as you can and eat healthier foods, preferably homemade. Some healthy alternatives include potato wedges, grilled chicken, fresh fruit, salads, and fish sandwiches.
Alcohol
According to the World Health Organization (WHO)no level of alcohol consumption is safe for health. Alcohol is a known toxin, and although many guidelines talk about moderation, recent evidence suggests that consumption even at low levels carries risk for cardiovascular disease, cancer, and other health problems.
If you struggle to quit alcohol, consider limiting it to occasional special occasions or choosing non-alcoholic beverages such as ginger beer, kombucha, mocktails, and even lemonade.
Processed food
Frozen dinners, instant noodles, and packaged snacks are quick and cheap, but cardiologists say they are harmful to your health. Many of these foods are high in salt, sugar, and fat, which can raise your blood pressure, increase cholesterol, and lead to weight gain. Over time, eating too many processed foods can raise the risk of heart disease, diabetes, and other long-term health problems.
Try eating fewer packaged foods and more fresh ones when you can. Cook simple meals using ingredients like rice, beans, vegetables, and lean meats or fish. If you need something quick, choose items with fewer ingredients and less sodium on the label.
What people eat every day has a significant impact on heart health. Foods high in salt, sugar, and saturated fat can raise cholesterol and blood pressure, slowly increasing the risk of heart disease. Paying attention to these foods is the first step towards preventing long-term health issues.
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