Heart disease is a leading cause of death among women in the U.S. That’s why it’s crucial to make your cardiovascular health a priority. If leading a healthier life is on your list of 2026 resolutions, now is a great time to take a closer look at what’s on your plate. Many factors play a role in the wellbeing of your heart, but your diet is one of the most integral—and controllable—factors influencing cholesterol levels, blood pressure, and overall cardiovascular health.
We spoke to Kristen Carli, MS, RD dietitian from WOWMD, to learn about a few foods that could be worsening your cholesterol, inflammation, and heart disease risk. She warned against processed meats, sugary drinks, and fried foods. Find all of her warnings about each below.
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1. Processed Meats
Processed meats like bacon, sausage, hot dogs, and deli meats are consistently linked to higher cholesterol levels and increased cardiovascular risk.
"Processed meats are high in saturated fat, sodium, and nitrates,” Carli explains. “They can increase the inflammation in blood vessels, elevating blood pressure, and raising HDL cholesterol." Over time, this inflammatory response can put added strain on the heart and arteries.
She recommends replacing processed meats with leaner protein options. "I recommend switching to grilled chicken or turkey instead," she says, which provide protein without the same heart-harming additives.
2. Sugary Drinks
Sugary drinks like soda, sweetened teas, energy drinks, and even fruit juices can wreak havoc on heart health. Although they're delicious, these beverages pack in lots of added sugar without fiber or nutrients to slow absorption.
"They’re high in added sugar, which can increase triglycerides, elevating heart disease risk," Carli says. She adds that sugary drinks also "raise insulin resistance, which can increase risk of heart disease" over time, particularly as metabolism naturally slows with age.
For a healthier alternative, she suggests "water with fruit for flavor or sparkling water," which can keep you hydrated without spiking blood sugar.
3. Fried Foods
Fried foods are undeniably delicious (and so easy to overindulge on), but unfortunately, they’re also one of the worst offenders when it comes to cholesterol levels. Many of the most popular options contain both saturated fats and trans fats, both of which can be detrimental to your heart.
"Fried foods are high in saturated fat and trans fats," Carli explains. “"Trans fats raise LDL cholesterol," which is the type most likely to lead to plaque buildup in arteries and, in turn, increased heart disease risk.
Instead of fried snacks, Carli recommends heart-friendlier options like "popcorn or nuts," which offer crunch and satisfaction without the same inflammatory effects.
