What you stock in your pantry may make a greater difference in your heart health than you think. Unfortunately, many of the most common pantry go-tos—like sugary cereals, salty chips, and cheesy snacks—are loaded with added sugars, sodium, and unhealthy fats that work against your health goals. But while these packaged staples can raise your risk of clogged arteries and heart disease, the good news is that others can keep your body fueled with nutrients that support cardiovascular health.
We spoke to dietitians and doctors to get a rundown of a few of the best and worst pantry items you should be aware of. From sugary breakfast cereal to nutrient-packed nuts, find all of their warnings and recommendations below.
Worst Pantry Foods for Heart Health
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1. Breakfast cereal
Cereal is another common pantry staple in many households. Not only does it make for a convenient, quick breakfast, but it's also an easy and delicious snack to eat straight out of the box. But just like baked goods and other sweet treats, breakfast cereal is typically loaded with sugar, and offers very few nutritional benefits. All of this can pose a significant risk to your heart health and your weight loss goals.
"Cereals are often very high in sugar and low in fiber, which means they pass through your digestive system quickly. Fiber keeps you feeling fuller for longer, which helps control your food intake and prevent weight gain. It also causes slower digestion which means a slower release of energy into your bloodstream throughout the day. Even brands like Special K and Life, which are heavily marketed as weight loss friendly cereals, have the same low amount of fiber found in the common sugary brands like Frosted Flakes," Destini Moody, registered dietitian and certified specialist in sports dietetics notes. And don't forget how sugar can affect your heart; as mentioned above, blood sugar spikes can lead to higher blood pressure and an increased risk of heart disease.
If you can't give up on cereal altogether, opt for healthier, high-fiber options.
2. Potato chips
When you're craving a salty, crunchy snack, potato chips are likely your first choice. However, as tasty and addicting as this beloved snack is, potato chips can also be detrimental to your health, particularly when it comes to your heart. Regularly munching on these bad boys can set you up for a number of health issues, and according to nutritionist Mary Sabat, that includes clogged arteries and a higher risk of heart disease.
"Regular potato chips are typically deep-fried in unhealthy oils, which are high in saturated and trans fats," she says. "These fats can increase cholesterol levels and promote the formation of plaque in the arteries, leading to clogged arteries over time."
Schachter seconds this sentiment, pointing out that this snack is also "loaded with excessive sodium," which can lead to an array of health risks. "The combination of trans fats and high sodium intake can raise LDL cholesterol levels and increase the risk of arterial plaque formation, leading to clogged arteries and cardiovascular diseases," she says. Yikes!
3. Cheese Puffs
Much like potato chips—tasty but terrible—cheese puffs are sodium-rich, highly processed, and so easy to eat by the handful. We're sad to say that this cheesy, craveable snack is one more unhealthy option that could lead to clogged arteries and poor heart health.
"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."
Nutritionist Susan 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. We hate to hear it!
Best Pantry Foods for Heart Health
1. Pumpkin seeds
Pumpkins are healthy for so many reasons thanks to all the incredible nutrients they offer—and as it turns out, their seeds are great for you as well, especially when it comes to heart health! "Pumpkins are a good source of magnesium, which helps to relax blood vessels and reduce blood pressure," Joanna Wen, certified health coach and founder of Spices & Greens explains. In addition to magnesium, these seeds also offer high amounts of iron and zinc, which she tells are "essential for maintaining a healthy heart." You can buy pumpkin seeds at the store or, even better, use the whole fruit by cooking up some pumpkin and roasting the seeds with some salt. Yum!
2. Popcorn
If you’re more of a savory snack person, you may be inclined to reach for salty, processed snacks like potato chips–but as we've noted, these foods should be avoided as much as possible for your health. Luckily, popcorn is one alternative that can actually help keep your heart in good shape. "This snack is whole grain and high in fiber, linked with lowering your risk of heart disease," Dr. Joshua Loh, a Senior Consultant Interventional Cardiologist and Medical Director at Capital Heart Centre tells us. However, remember that adding the wrong toppings can negate the health benefits. He reminds us that keeping butter and salt to a minimum is essential.
3. Nuts like Walnuts
Nuts are another fantastic option when it comes to heart-healthy snacks that are both delicious and nutritious. Wen tells us that walnuts, in particular, pack in a great amount of omega-3 fatty acids, "which have been shown to reduce the risk of heart disease." And just like apples, these crunchy treats "are also a good source of antioxidants and plant-based proteins." You can eat them on their own by the handful or add them to a range of recipes. Try topping your oatmeal with walnuts or baking them into a banana bread for an added bonus that can do wonders for your heart. Perfect!
