A healthy diet is key to a healthy body. This is especially true when it comes to your heart. While there are plenty of heart-friendly meals to incorporate into your rotation, it’s also important to steer clear of artery-clogging ingredients that can spell disaster for your cardiovascular system—and that starts with your breakfast habits.
Unfortunately, many of the most popular breakfast foods are also among the least healthy choices out there. To shed some light on a few potentially detrimental options, we checked in with health experts Lisa Richards, nutritionist and creator of The Candida Diet, dietitian Catherine Gervacio, and dietitian Trista Best, among others. They warned against fried eggs, processed meats like bacon and sausage, sweet treats like donuts, and more. Find all of their expert insight below.
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1. Fried eggs
Eggs can be a fantastic component of a healthy breakfast. They're packed with protein, versatile, and straight up delicious. However, Richards reminds us that the way you prepare your eggs can make all the difference in the impact they have on your health. As it turns out, eating fried eggs too often could lead to clogged arteries and weight gain.
"Fried eggs, when consumed regularly, may contribute to artery-clogging due to their preparation method and nutritional profile," Richards says. This is largely due to the fact that frying eggs typically requires you to use butter or inflammatory oil. "Cooking eggs in oil or butter adds saturated fats, which can raise *bad *cholesterol, which can begin to clog arteries with plaque," she explains.
The high heat that this cooking method requires is another factor that could lead to inflammation. Richards tells us that frying eggs at a high heat "can lead to the production of harmful compounds, such as oxidized cholesterol, which may contribute to inflammation and atherosclerosis."
So, how should you cook your eggs instead? Luckily, there are plenty of healthy options. "Boiling, poaching, or baking eggs are healthier alternatives that preserve their nutritional value without introducing excessive unhealthy fats, making them a preferable choice for individuals aiming to support heart health," Richards concludes. Got it!
2. Sausages
Processed meats like sausages are often loaded with sodium, which can lead to water retention in the body, increasing blood volume, and potentially elevating blood pressure levels. These meats are typically high in unhealthy fats, including saturated and trans fats, which can contribute to weight gain and abdominal obesity over time.
Michael O. McKinney, a certified nutritionist says, "Sausages and deli meats contain high amounts of sodium. Ingesting too much sodium triggers fluid retention, which increases blood content by increasing its volume, causing blood pressure to increase. Furthermore, the metabolic processes are disturbed by preservatives and additives found in processed meat, which leads to an increase in body mass."
3. Breakfast pastries
You probably already know that breakfast pastries aren't the healthiest breakfast option around. After all, they're typically loaded with sugar, which we all know can pose a plethora of risks to your health if you eat too much of it, including weight gain. But did you know that eating breakfast pastries on a regular basis could even lead to clogged arteries?
According to Best, this is largely due to their unhealthy fat content. "Breakfast pastries, often laden with saturated and trans fats, can adversely impact heart health due to their cholesterol-raising properties," she says. "These pastries, such as croissants and doughnuts, are typically made with refined flours and hydrogenated oils, contributing to elevated levels of low-density lipoprotein (LDL) cholesterol—the bad cholesterol." Yikes!
"The high trans fat content found in many commercially prepared pastries not only raises LDL cholesterol but also lowers high-density lipoprotein (HDL) cholesterol—the good cholesterol that helps remove LDL cholesterol from the bloodstream," she goes on.
Over time, excessive cholesterol in your blood can lead to arterial plaque and, in turn, clogged arteries. "Regular consumption of these pastries can lead to the buildup of cholesterol in arteries, increasing the risk of atherosclerosis and cardiovascular diseases," Best warns.
Instead, she recommends prioritizing whole grains, fruits, vegetables, and lean proteins "to maintain optimal cholesterol levels and promote cardiovascular well-being." Got it!
4. Fried Hash Browns
We love potatoes in every form, especially fried. But let's be honest: we know these aren't great for our health. According to Dr. Bhaskar Semitha, a cardiologist from Clinic Spots, frozen options could be especially harmful to your cardiovascular system, as they often contain artery-clogging trans fats and an excessive amount of salt—especially frozen varieties. "These pre-fried options raise LDL cholesterol and harden the arteries, while the added salt increases blood pressure and puts stress on the heart," he says. Hardened arteries can hinder blood flow and increase the risk of cardiovascular complications. A similar but healthier alternative, he suggests, is baking fresh-cut potatoes drizzled with olive oil and herbs.
5. Bacon
Bacon may be a breakfast staple, but its high saturated fat and sodium content make it a danger to your heart. "Processed meats like bacon contribute to high blood pressure and an increased risk of heart disease," Gervacio notes. The sodium in bacon leads to water retention and elevated blood pressure, both of which strain the cardiovascular system. For a healthier breakfast, consider swapping bacon for lean protein sources such as grilled chicken or turkey breast. Plant-based proteins like lentils and beans are also excellent alternatives that provide essential nutrients without the added risks.
6. Donuts
Donuts may be a delightful treat, but their combination of refined flour, sugar, and trans fats can cause spikes in blood sugar and contribute to fat accumulation, particularly around the abdomen. This can lead to weight gain and, over time, increase your risk of developing heart disease. Gervacio advises making homemade treats using whole grains, natural sweeteners like honey or maple syrup, and healthy fats like avocado or coconut oil for a healthier indulgence.
7. Margarine
While margarine was once touted as a healthier alternative to butter, some types are loaded with trans fats, which can raise LDL cholesterol and lower HDL cholesterol, leading to clogged arteries. "Use avocado or olive oil as a spread," suggests Gervacio. Both are rich in monounsaturated fats, which are heart-healthy and can help reduce the risk of heart disease.
