1. 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."
2. Fast Food
Fast food is notorious for its high sodium content, often exceeding recommended daily limits. Many fast food items are deep-fried or high in unhealthy fats, such as trans fats and saturated fats. These fats can contribute to weight gain, especially around the abdominal area, increasing the risk of metabolic disorders and hypertension.
McKinney elaborates further and says, "Fast foods like burgers, fries, pizza, etc. usually contain a lot of salt. The combination of this along with unhealthy oils and sugars usually results in serious weight gain cases or hypertension."
3. Salty Snacks
We all love to munch on salty snacks, whether it's between meals, at parties, or on a chill night watching a movie. But the reality is that the combination of salt, fat, and carbohydrates in salty snacks can trigger cravings and overeating, leading to a higher calorie intake than necessary. Snacks like chips, pretzels, and salted nuts are typically loaded with sodium. Excessive sodium intake can lead to water retention in the body, potentially raising blood pressure levels.
"Large quantities are often consumed in the form of salty snacks such as chips, pretzels, or popcorn, which contain high amounts of sodium. Eating them also means taking too much fat and calories into your body, which results in gaining weight," says McKinney.
Instead of opting for convenient but unhealthy sodium-laden foods, it's best to incorporate more whole foods like fruits, vegetables, lean proteins, and whole grains into your diet. This can help balance sodium intake and promote a healthier waistline.
4. Thousand Island Dressing
"This dressing is not only packed with calories due to its high-fat content, but the kind of fat it carries can be a concern," registered dietitian Catherine Gervacio says, noting that it's "high in saturated fat, which is known to increase the bad cholesterol in the body."
Also, the high sodium content can lead to high blood pressure, straining the heart and increasing the risk of cardiovascular issues.
She adds, "Excessive saturated fat intake is associated with insulin resistance, which can lead to fat storage, commonly in the belly area."
5. French Dressing
While it may seem like a simple vinaigrette, many store-bought versions are packed with ingredients that can negatively impact cardiovascular health. Some brands have as much as 5-7 grams of sugar per tablespoon, which adds up quickly, and defeats the purpose of eating a salad.
Many bottled French dressings are loaded with sodium, sometimes over 300 mg per serving, which can contribute to high blood pressure and increased heart disease risk.
6. 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.
7. French Fries and Tater Tots
We love potatoes in every form, especially French fries. 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.
8. Pizza
Pizza is a comfort food favorite, but its high saturated fat and sodium content, especially when topped with processed meats and extra cheese, can spell trouble for your heart. Gervacio points out that these ingredients can lead to increased blood pressure and cholesterol levels, contributing to heart disease. A healthier option is to make homemade pizza with a whole-grain crust, lean proteins like chicken or turkey, and plenty of vegetables. Using a light amount of cheese or opting for a plant-based cheese alternative can also help cut down on unhealthy fats.
9. Potato Chips
Potato chips are a classic snack, but their high calorie, fat, and sodium content can contribute to weight gain and increase your risk of high blood pressure and heart disease. Instead of reaching for a bag of chips, Gervacio recommends air-popped popcorn seasoned with herbs or homemade kale chips, which are lower in fat and calories and offer more nutritional benefits.
10. Macaroni and cheese
There's no denying that pasta is one of the most popular, tastiest foods out there. And it's worth noting that there are plenty of ways to work pasta into a healthy diet. However, unfortunately, classic macaroni and cheese likely isn't the best option for your heart.
"Macaroni and cheese is considered an artery-clogging food due to its high content of unhealthy fats and cholesterol, as well as its typically excessive levels of sodium," Trista Best, dietitian, warns.
"Traditional macaroni and cheese recipes often include copious amounts of butter and full-fat cheese, both of which are rich in saturated fats and cholesterol." Say it ain't so! All of these ingredients could lead to clogged arteries. "Consuming these fats can lead to an increase in LDL (low-density lipoprotein) cholesterol levels, which is associated with the formation of plaque in the arteries," Best goes on.
11. Buttered popcorn
Whether you're enjoying a movie marathon or just love a salty, buttery treat, you may find yourself reaching for a big bowl of popcorn from time to time. However, while popcorn can make a healthy snack in moderation, loading it with butter can be detrimental to your heart.
Lisa Richards, nutritionist and creator of The Candida Diet, explains that when your LDL cholesterol levels are too high, "it can lead to the deposition of cholesterol in the arterial walls, contributing to the development of atherosclerosis, a condition characterized by the hardening and narrowing of arteries. This, in turn, increases the risk of heart disease, heart attacks, and strokes." Yikes! Plus, just as with macaroni and cheese, all of the salt and fat in buttered popcorn "can elevate blood pressure and promote water retention," she adds.