Pantry foods are staple items that provide convenience and versatility in our diets, ranging from canned goods and grains to oils and condiments. However, not all pantry staples are heart-healthy. Some items, particularly those high in sodium, added sugars, and unhealthy fats, can negatively impact cardiovascular health. Excessive consumption of these foods can contribute to high blood pressure, elevated cholesterol levels, and increased risk of heart disease.
We checked in with health experts Krutika Nanavati, registered dietitian and nutritionist, and Destini Moody, RD, to learn about two pantry items that can negatively impact heart health. They revealed that sugary baked goods and breakfast cereals are the ones to avoid.
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1. Sugary Baked Goods
These items are often loaded with added sugars, which can lead to increased blood glucose levels. Over time, consuming excessive sugar can contribute to insulin resistance, obesity, and type 2 diabetes—all of which are risk factors for heart disease.
"Sugary snacks like cookies, candy, and cake often contain calories but lack essential nutrients," Nanavati says. "Overindulging in sugary snacks can lead to weight gain, another risk factor for high blood pressure. Moreover, sugary snacks can cause sudden spikes in blood sugar levels, contributing to high blood pressure."
2. Breakfast Cereals
Many cereals are made from refined grains that have been stripped of their fiber and nutrients. These refined carbs can cause rapid spikes in blood sugar and insulin levels, leading to increased fat storage and a higher risk of obesity and metabolic syndrome, both of which are linked to heart disease.
"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," Moody notes.
"Despite their convenient appeal, many breakfast cereals are excessively high in sugar and low in fiber, contributing to a rapid spike and subsequent crash in blood sugar levels," Nanavati adds. "This can lead to an increased risk of developing heart disease over time."
