It shouldn’t come as a surprise to hear that the foods you eat can have a major impact on your heart health. But there’s more to the picture than the obvious culprits of clogged arteries, such as fried foods and excessive red meat. As it turns out, there are many seemingly innocent foods that could be making their way into your grocery cart and damaging your cardiovascular health.
To discover some of the lesser-known offenders that you should be wary of as you work towards a healthier heart, we spoke to nutritionist Mary Sabat and dietitian Jesse Feder. They told us that margarine, artificial sweeteners, sugary granola, and flavored yogurt could all be putting your heart health at risk. Find all of their expert insight regarding the risks of these unexpected culprits below.
1. Margarine and Vegetable Oils
Butter is one major culprit of high cholesterol and could potentially lead to heart disease. Unfortunately, though, contrary to a once commonly held belief, margarine isn't a much better option. This vegetable oil-based alternative comes with its own health risks, and Sabat says it may even lead to clogged arteries and poor heart health over time.
"While they are often marketed as healthier alternatives to butter, certain margarines and vegetable oils contain high levels of trans fats," she tells us. "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." Instead, reach for organic, grass-fed butter, or antioxidant-rich olive oil whenever possible.
2. Artificial Sweeteners
Sugar is another major offender of heart issues. But just as margarine doesn't serve as a heart-healthy alternative to butter, artificial sweeteners aren't the best replacement for sugar. Believe it or not, these low-calorie sweeteners can be bad for your cardiovascular health, too.
"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." That's why the best option is always to choose natural sweeteners like monk fruit and stevia.
3. Sugary granola
Granola is oftentimes seen as a healthy snack or a nutritious topping for yogurt and smoothie bowls. And in some cases, it can indeed be good for you! But unfortunately, many of the varieties you'll find at the store are actually loaded with sugar, which we all know can result in serious health consequences—including heart issues.
"A lot of brands add in oils, sugars, and other unhealthy ingredients that most people are unaware of," Feder tells us. "The high amount of calories and sugar can lead to unwanted weight gain and chronic disease." Meanwhile, he notes, "The high fat content can also cause unhealthy increases in our cholesterol levels which can lead to heart issues."
For this reason, it's always crucial to check the nutrition label and choose options with less sugar. Additionally, you may want to consider making your own granola at home for the healthiest possible choice.
4. Flavored Yogurt
In many cases, yogurt is great for you. It's packed with health benefits thanks to its high probiotic and protein content. But just as with granola, many flavored yogurts come with a staggering amount of sugar, making these varieties a poor choice for your overall health, including that of your heart.
"A lot of the full fat, sweetened yogurts on the shelves have hidden sugars and can be quite high in calories and fat," Feder points out. "These yogurts are the ones to watch out for as they can lead to unwanted weight gain and increases in LDL or bad cholesterol levels as well as blood sugar levels. Over time this can lead to chronic diseases of the heart and cardiovascular system."
When in doubt, go with plain yogurt. Your heart will thank you!
