A quick stop at the deli might feel convenient, but many of the most popular items on the menu could be doing more harm to your heart than you may realize. While satisfying in the moment, these foods often come loaded with saturated fat, sodium, and preservatives that can take a toll on your arteries. Over time, these choices can contribute to high blood pressure, high cholesterol, and an increased risk of heart disease.
Helen Tieu, a Registered Dietitian and Certified Diabetes Educator, says moderation is key—but certain deli staples are best limited as much as possible. “As a Registered Dietitian, I recommend limiting certain deli foods because they are often high in saturated fat, sodium, and preservatives, which can negatively impact heart health over time,” she explains. Below, she highlights six of the worst offenders.
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1. Processed Meats
Processed meats like salami, bologna, pepperoni, pastrami, and corned beef may be classics at the counter, but they’re also among the unhealthiest. These meats are high in sodium and saturated fat, which can damage cardiovascular health when eaten regularly. Tieu warns that processed meats are especially concerning because of added preservatives like nitrates and nitrites, which have been linked to both heart disease and cancer risk.
2. Hot Dogs & Deli Sausages
Hot dogs and sausages are deli staples, but dietitians agree they’re some of the worst for your arteries. These meats are heavily processed and often contain fillers, preservatives, and sky-high amounts of sodium. When consumed often, they can raise blood pressure and cholesterol levels, setting the stage for long-term heart issues.
3. Bacon
Although it's crispy, salty, and undeniably popular, bacon is unfortunately a big red flag for heart health. It’s high in saturated fat, which can raise LDL ("bad") cholesterol, and also contains high amounts of sodium. Regular bacon consumption can negatively impact heart health over time, so it's best to enjoy it only occasionally, if at all.
4. Cheese-Heavy Sandwiches
Piling on the cheese may make a sandwich extra delicious, but it can also overload your body with saturated fat. Deli sandwiches stacked with cheese add up quickly in calories, cholesterol, and sodium. Over time, this can contribute to clogged arteries and increased heart disease risk. Instead, Tieu suggests opting for lean protein and plenty of vegetables to build a more balanced sandwich.
5. Cream or Cheese-Based Soups
Comforting, indulgent soups like broccoli cheddar soup or clam chowder are undeniably tasty, but they’re far from heart-healthy. They're very high in saturated fat and sodium, so choosing these soups can contribute to artery-clogging plaque buildup and raise blood pressure. Lighter broth-based soups with vegetables and lean protein are a much healthier alternative.
6. Fries
It shouldn't a surprise that French fries aren't ideal for your health. Though not a "deli meat," fries are often a go-to side at delis—and they deserve a spot on the list of foods to limit. Deep-fried in oils, they are high in unhealthy fats and sodium, both of which increase heart strain. Eating fries regularly has been linked to higher risks of obesity, high cholesterol, and heart disease. Choose healthier snacks instead!
