You may frequently think about how the foods you eat can affect your weight (for example, maybe you forego high-calorie desserts to keep your waist slim), but how often do you consider that what you’re putting into your body can make or break the health of your heart? As it turns out, processed foods can take a toll on your body in more ways than one; consuming too many of these unhealthy, low-nutrient options could do some serious damage to your cardiovascular health over time.
When it comes to the worst foods for your heart, experts agree that processed meats are somewhere at the top of the list. These include options like deli meats, hot dogs, salami, and more. And there’s one type of processed meat in particular that Amanda Lane, MS, RDN, CDCES says you should avoid as much as possible if you want to keep your heart healthy: bologna. Learn more about how this high-sodium lunch meat can lead to heart disease below.
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Bologna
Whether you fry it up or added to some white bread with mayonnaise for a classic, nostalgic sandwich, there's no denying that bologna can be a tasty addition to your lunch. However, experts warn that eating too much of this highly processed meat could take a serious toll on your overall health, especially when it comes to your cardiovascular health.
"Bologna is one of the least healthy processed meats when it comes to heart health," Lane tells us. This is largely due to the extremely high salt content of this lunch meat. "One serving of bologna has 35% of the daily sodium recommendation," she points out. This means you'll be getting over one third of a healthy daily intake in just one ingredient—so eating bologna regularly likely means you're consuming way too much salt on a daily basis.
How does all that salt affect your heart, though? As Lane explains, "Excess sodium, especially when potassium is decreased, has been linked to increased heart disease risk." That's partly because too much salt can cause your blood pressure to skyrocket, and high blood pressure is one major culprit of cardiovascular issues like heart disease.
Luckily, there are plenty of other tasty proteins that can help keep your sodium intake to a minimum and support a healthy heart and body. "Instead of bologna, choose a lower-sodium option like an oven roasted turkey or chicken," Lane recommends. Overall, it's important to steer clear of all processed meats—not just bologna—and choose nutritious, whole foods instead. It will be worth it in the long run!
