Your heart health is crucial to your overall wellbeing. And when it comes to keeping your cardiovascular system in great shape, maintaining a heart-healthy diet is one of the most integral factors. The good news is that there are so many delicious, nutritious foods that can reduce the risk of heart disease and help you live your best, healthiest life. However, there are also many popular options that can do the opposite, potentially even leading to clogged arteries and, in turn, increasing the risk of cardiovascular events, including stroke.
So, what are a few of the worst options to stay away from—or at least consume in moderation? To find out, we spoke to nutritionists Mary Sabat, Lisa Andrews, and Susan Schachter, along with cardiologist Dr. Bhaskar Semitha. They warned against potentially artery-clogging foods like donuts, frozen pizza, cheese puffs, and more. Find all of their expert advice below.
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1. Donuts
Everyone loves some donuts from Dunkin' or Krispy Kreme, but these sweet treats should only be consumed once in a while for the sake of your arteries. Eating donuts every now and then is fine, but having them too often can contribute to clogged arteries and other health issues.
"Most are just refined flour, sugar, and fat," Andrews tells us. "Refined flour and fat can raise your blood sugar and risk for diabetes. Diabetes in and of itself is a risk factor for heart disease."
"If you must have one, have only one and skip the cake type or cream filled. These are even higher in fat," Andrews warns.
2. Full-fat/premium ice cream
Nothing is more comforting than indulging in some rich, creamy ice cream, but you may want to think twice about this if you want to keep your heart healthy. This dessert causes your bad cholesterol to rise, and over time, this can result in plaque buildup in your arteries. Let’s not forget about the high sugar content, which causes weight gain and insulin resistance—more bad news for the heart!
"In addition to saturated fat, premium ice cream also has lots of sugar, which can make your arteries sticky and more likely to deposit plaque and fat," Andrews says.
3. Bacon
Unfortunately, this smokey processed meat is extremely high in sodium, which can raise blood pressure, further straining the cardiovascular system.
"Full of saturated fat and sodium, beef or pork bacon is one of the worst offenders for clogging your arteries," Andrews warns. "Saturated fat makes your liver produce more cholesterol, which can lead to atherosclerosis (hardening of arteries)."
4. Artificial Sweeteners
This one may come as a surprise, but artificial sweeteners could have an indirect link to plaque buildup.
"While artificial sweeteners may seem like a healthier option for reducing sugar intake, some research suggests that they may still contribute to cardiovascular issues," Sabat says. "Certain artificial sweeteners, such as aspartame and saccharin, have been associated with adverse effects on blood sugar control and lipid metabolism, potentially leading to artery clogging over time."
Instead of artificial sweeteners or refined sugar, experts recommend choosing natural sweeteners, such as monk fruit or stevia, instead.
5. Margarine and Vegetable Oils
Margarine and other vegetable oils, especially those that are hydrogenated or partially hydrogenated, can clog your arteries because they have trans fats and unhealthy saturated fats.
"While they are often marketed as healthier alternatives to butter, certain margarines and vegetable oils contain high levels of trans fats," Sabat warns.
"Trans fats are particularly harmful as they raise bad LDL cholesterol levels and lower good HDL cholesterol levels, increasing the risk of arterial plaque formation." Yikes! You're better off sticking to organic, grass-fed butter (the real deal, that is).
6. Cheese Puffs
This beloved snack may seem harmless, but one look at the ingredients will reveal just how bad these airy chips are for your arteries. Cheese puffs are often high in unhealthy ingredients like trans fats, saturated fats, and sodium. All of these combined can raise LDL (bad) cholesterol and lower HDL (good) cholesterol.
"Cheese puffs and similar cheesy snacks are often made with partially hydrogenated oils, which contain trans fats," Sabat warns. "These trans fats raise bad cholesterol (LDL) levels and lower good cholesterol (HDL), contributing to arterial plaque buildup."
Schachter agrees. "These cheesy snacks are not only highly processed but also contain high levels of saturated and trans fats. Regular consumption can lead to elevated cholesterol levels, arterial inflammation, and the buildup of fatty deposits in the arteries," she says.
7. Frozen Pizzas
It shouldn't be a major surprise to hear that frozen pizzas aren't the healthiest food around. But did you know the toll they can take on your heart, in particular? Although delicious, frozen pizzas are loaded with ingredients that could lead to clogged arteries. "The saturated and trans fats from the cheese and processed toppings—like pepperoni or sausage—are a big driver of LDL (bad) cholesterol, which builds up as plaque along artery walls," Dr. Semitha warns.
When your arteries narrow, your blood flow is reduced, ultimately putting a strain on your heart. A healthier choice is homemade pizza on a whole-grain crust, topped with fresh veggies and a light sprinkle of low-fat cheese. "Adding leafy greens like spinach boosts fiber and helps manage cholesterol, keeping arteries clearer," he suggests. Yum!
