Everyday Foods Clogging Your Arteries—and the Cardiologist‑Approved Swaps

1. Processed Meats

Processed meats—such as bacon, sausage, hot dogs, and deli slices—are staples in many diets, yet they pose a significant threat to arterial health. These foods are typically loaded with sodium, saturated fats, and preservatives that contribute to the buildup of arterial plaque. The high sodium content leads to increased blood pressure, while saturated fats can raise LDL (“bad”) cholesterol levels, both of which accelerate the narrowing and hardening of arteries. According to the American Heart Association, regular consumption of processed meats is strongly associated with a higher risk of heart disease and stroke.

Common examples include:

Bacon
Sausage
Salami
Ham
Hot dogs

Cardiologist-approved swap: Replace processed meats with lean poultry (like skinless chicken or turkey) or plant-based proteins such as lentils, beans, or tofu. These alternatives are lower in saturated fat and free of the preservatives that damage arteries. Making this simple change can significantly reduce your risk of heart disease and support healthier, more flexible arteries over time.

2. Sugary Breakfast Cereals

Many popular breakfast cereals—especially those marketed to children—are packed with added sugars and offer little dietary fiber. Brands like frosted flakes, cocoa puffs, and fruity loops can contain more sugar per serving than some desserts, contributing to elevated blood sugar, weight gain, and inflammation. These factors are closely linked to the development of arterial plaque and cardiovascular disease risk, as pointed out by the Harvard T.H. Chan School of Public Health.

Unlike sugary cereals, whole grain options such as old-fashioned oatmeal or shredded wheat provide complex carbohydrates and soluble fiber that help lower cholesterol and support heart health. Oatmeal, in particular, contains beta-glucan, a type of fiber known for its cholesterol-lowering properties.

Swap sugary cereals for:

Choosing whole grain, unsweetened breakfast options helps promote stable blood sugar, keeps you fuller longer, and protects your arteries from the damaging effects of excessive sugar intake.

3. Potato Chips

Potato chips are a classic snack, but their high content of trans fats and sodium can wreak havoc on your arteries. Trans fats, often formed during the frying process or added in partially hydrogenated oils, increase LDL cholesterol and decrease HDL (“good”) cholesterol, creating a perfect storm for arterial plaque buildup. Excess sodium further raises blood pressure, damaging the arterial lining and increasing your risk for heart disease, as confirmed by the Centers for Disease Control and Prevention (CDC).

In contrast, air-popped popcorn is naturally low in fat and sodium and can be a heart-healthy snack when prepared without butter or excess salt. It also provides fiber, which supports cholesterol management.

Swap chips for:

Opting for low-sodium, minimally processed snacks like air-popped popcorn or fresh vegetables can significantly lower your intake of artery-clogging fats and salt, supporting better cardiovascular health.

4. Fast Food Burgers

Fast food burgers are a staple of convenience but can be a hidden danger to your arteries. These burgers are typically loaded with saturated fats from fatty cuts of beef and processed cheese, as well as refined carbohydrates from white buns and sugary condiments. This combination significantly increases LDL cholesterol and promotes the development of atherosclerosis, or the hardening and narrowing of arteries, as outlined by the Cleveland Clinic.

Unlike drive-thru burgers, homemade versions allow you to control ingredients and portion sizes. Swapping out fatty beef for lean ground turkey, chicken, or plant-based patties can drastically cut saturated fat intake. Using a whole-grain bun and plenty of fresh vegetables adds fiber and nutrients, which support heart health.

Build a better burger:

Crafting burgers at home with whole ingredients not only reduces artery-clogging elements but also delivers a tastier, more nutritious meal.

5. Sugary Soda

Sugary sodas are a major source of added sugars, especially high-fructose corn syrup, which has been shown to elevate triglyceride levels in the blood. High levels of triglycerides are a known risk factor for the buildup of arterial plaque and increased risk of heart disease, as highlighted by the American Heart Association. Regular soda consumption can also lead to weight gain, insulin resistance, and chronic inflammation, all of which contribute to arterial damage.

When compared to soda, sparkling water offers the fizzy satisfaction without the sugar and calories. Infused waters—where you add fresh fruit, herbs, or even a splash of citrus—provide natural flavors without compromising heart health.

Swap soda for:

Choosing these alternatives helps you stay hydrated, supports healthy arteries, and reduces your risk for cardiovascular issues linked to sugary beverage consumption.

6. White Bread

White bread, made from refined grains, is stripped of most of its natural fiber and nutrients. This lack of fiber causes rapid spikes in blood sugar levels after consumption, which can increase insulin resistance and promote inflammation—two key contributors to arterial plaque formation and cardiovascular disease. According to the Harvard T.H. Chan School of Public Health, diets high in refined grains are associated with greater risk of heart problems compared to diets focused on whole grains.

In contrast, whole grain breads are rich in fiber, vitamins, and minerals that support healthy blood sugar control and reduce cholesterol. Fiber slows digestion, helping you stay full longer and preventing those unhealthy blood sugar surges that stress your arteries.

Upgrade your bread:

Making the switch to fiber-rich breads is a simple yet powerful way to protect your arteries and promote overall heart health.

7. Margarine (with Trans Fats)

For years, margarine was marketed as a healthier alternative to butter, but many varieties—especially older or stick forms—contain partially hydrogenated oils, the primary source of artificial trans fats. Trans fats are notorious for boosting LDL (“bad”) cholesterol while simultaneously lowering HDL (“good”) cholesterol, creating a double threat for arterial health. The U.S. Food and Drug Administration (FDA) has determined there is no safe level of artificial trans fat intake, and their regular consumption is directly linked to increased risk of heart disease.

In contrast, soft spreads made from olive oil or canola oil are naturally free of trans fats and rich in heart-healthy unsaturated fats. These options can actually help reduce cholesterol and inflammation.

Heart-smart swaps:

Reading ingredient lists and favoring plant-based, trans fat-free spreads can protect your arteries and support better cardiovascular health.

8. Fried Chicken

Fried chicken is beloved for its crispy texture, but the process of deep frying and breading dramatically increases its unhealthy fat and calorie content. The breading absorbs oil during frying, introducing trans fats and saturated fats that can elevate cholesterol and contribute to arterial plaque. According to the American Heart Association, frequent consumption of fried chicken is linked to a greater risk of heart-related death, especially in women.

In contrast, grilled or baked chicken retains flavor and protein while slashing the fat content. Skinless chicken breasts or thighs, when properly seasoned and cooked using dry heat, offer a much healthier alternative that’s friendlier to your arteries.

Healthier chicken tips:

Making this simple swap not only preserves taste but also significantly reduces your intake of artery-clogging fats.

9. Ice Cream

Traditional ice cream is a delightful treat, but it’s packed with saturated fats and added sugars that can contribute to arterial plaque and elevate cholesterol. A typical serving is high in calories, and enjoying it too often can lead to weight gain and increased risk of cardiovascular disease. The Centers for Disease Control and Prevention (CDC) warns that excess sugar intake is a significant driver of heart health problems.

For a healthier treat, consider frozen yogurt (look for varieties with live cultures and low added sugar) or make your own “nice cream” by blending frozen bananas with a splash of vanilla or a handful of berries. These options deliver creamy texture and natural sweetness without the artery-clogging fats.

Cardiologist-approved dessert tips:

Portion control is key—even heart-healthy alternatives should be enjoyed in moderation to support optimal artery health.

10. Canned Soup (High Sodium)

Canned soups are a convenient pantry staple, but many varieties are notoriously high in sodium. Excess sodium intake is a leading cause of high blood pressure, which puts extra strain on the arteries and increases the risk of heart attack and stroke. The Centers for Disease Control and Prevention (CDC) notes that more than 70% of the sodium Americans consume comes from processed and restaurant foods, with canned soups being a significant contributor.

Homemade soups allow you to control sodium content and pack your meal with heart-healthy vegetables, lean proteins, and whole grains. If convenience is a must, seek out canned soups labeled “low sodium” or “no salt added”—these options can contain up to 80% less sodium than regular versions.

Healthy soup swaps:

Reducing sodium intake by choosing homemade or low-sodium soups is a simple but effective way to protect your arteries and overall heart health.

11. Pizza (Commercial)

Commercially prepared pizza is a favorite comfort food, but it often combines saturated fat from cheese and processed meats with a crust made of refined white flour. These ingredients can spike cholesterol and blood sugar, fueling arterial plaque buildup and increasing cardiovascular risk. According to the American Heart Association, pizza ranks among the top sources of saturated fat and sodium in the American diet.

Homemade pizza offers an opportunity to make heart-smart choices without sacrificing flavor. Using a whole wheat or cauliflower crust boosts fiber intake, while opting for part-skim mozzarella and loading up on fresh vegetables reduces saturated fat and adds valuable nutrients and antioxidants.

Upgrade your pizza:

These small changes let you enjoy pizza night while keeping your arteries healthier and your heart happier.

12. Coffee Creamers (Non-Dairy, Sweetened)

Non-dairy, sweetened coffee creamers may seem like a convenient way to add flavor and creaminess to your morning cup, but many are made with hydrogenated oils and added sugars. These hydrogenated oils are a source of trans fats, which can raise LDL cholesterol and lower HDL cholesterol, increasing your risk of clogged arteries. Plus, the added sugars contribute unnecessary calories and can promote inflammation, both of which are harmful to heart health, as detailed by the American Heart Association.

A better alternative is to use a splash of low-fat milk or unsweetened plant-based milks, such as almond, soy, or oat milk. These options add creaminess without the artery-damaging fats and excess sugar.

Better coffee choices:

Reading labels and choosing simpler, less processed creamers can help you enjoy your coffee ritual while supporting long-term artery and heart health.

13. French Fries

French fries are a popular side dish, but their combination of deep frying oils and high salt content makes them a major contributor to arterial damage. Frying potatoes in oils—often reused multiple times in fast food restaurants—introduces unhealthy trans fats and saturated fats, which increase cholesterol and promote the buildup of plaque inside arteries. The generous addition of salt not only enhances flavor but also raises blood pressure, putting extra strain on your cardiovascular system, as reported by the American Heart Association.

A healthier alternative is to opt for oven-baked sweet potato fries. Sweet potatoes are naturally rich in fiber, vitamins, and antioxidants, and baking them with a light drizzle of olive oil minimizes unhealthy fats.

Smart fry swaps:

Making this flavorful switch supports healthier arteries and lets you enjoy a beloved snack with far less guilt.

14. Cheese (Full-Fat, Processed)

Full-fat, processed cheeses—such as American cheese slices, cheese spreads, and individually wrapped blocks—are loaded with saturated fat and sodium. These ingredients can raise LDL cholesterol and blood pressure, laying the groundwork for arterial plaque and heart disease. In fact, processed cheeses often contain additives and preservatives that further detract from their nutritional value, as explained by the Harvard T.H. Chan School of Public Health.

A better option is fresh mozzarella, which is lower in both fat and sodium, or reduced-fat natural cheeses like part-skim ricotta or cottage cheese. These provide the same creamy texture and satisfying flavor with fewer artery-clogging risks.

Cheese the smart way:

Opting for less processed, lower-fat cheeses and practicing moderation lets you savor cheese without compromising your artery health.

15. Energy Drinks

Energy drinks are marketed for their ability to boost alertness, but they pack a potent mix of added sugars and stimulants, such as caffeine and taurine. A single can may contain more sugar than a soda, rapidly raising blood sugar and triglyceride levels. The combination of sugar and stimulants can raise blood pressure and heart rate, placing strain on the cardiovascular system and increasing the risk of arterial damage, as described by the American Heart Association.

In contrast, unsweetened iced tea or herbal teas deliver a hydrating, flavorful experience without the sugar spike or stimulant overload. Herbal teas like chamomile or rooibos contain natural antioxidants and are naturally caffeine-free.

Healthier hydration tips:

Choosing these alternatives supports steady hydration, healthier arteries, and sustained energy—without the cardiovascular risks linked to energy drinks.

16. Microwave Popcorn (with Butter Flavor)

Microwave popcorn with butter flavor may seem like a harmless snack, but many varieties are made with artificial trans fats and chemical flavorings. The use of partially hydrogenated oils adds dangerous trans fats, which contribute directly to arterial plaque and raise heart disease risk. Additionally, artificial butter flavorings have been linked to lung and respiratory issues in manufacturing workers, raising further concerns. The Cleveland Clinic and other health organizations have warned about the dangers of trans fats and highly processed additives.

A healthier alternative is air-popped popcorn, which is naturally low in fat and free of harmful additives. You can control both the type and amount of fat added, if any.

Better popcorn options:

Switching to air-popped popcorn and experimenting with natural seasonings is a delicious way to enjoy a satisfying snack while protecting your arteries.

17. Donuts and Pastries

Donuts and pastries are classic breakfast treats, but they’re typically made with a potent combination of refined flour, added sugars, and trans fats. These ingredients spike blood sugar, raise LDL cholesterol, and promote the buildup of arterial plaque. The frying process used for many pastries also introduces unhealthy fats, compounding their impact on cardiovascular health. The Harvard T.H. Chan School of Public Health highlights the risks of trans fat and excessive sugar as key contributors to heart disease.

Instead of reaching for a donut or a sugary Danish, opt for a whole grain muffin made with oats, nuts, and seeds. These options are higher in fiber, protein, and healthy fats, which help moderate blood sugar and promote satiety.

Smart pastry swaps:

By choosing fiber-rich, less processed snacks, you’ll satisfy your sweet tooth while keeping your arteries in better shape.

18. Red Meat (Fatty Cuts)

Fatty cuts of red meat—such as ribeye steak, prime rib, and lamb chops—are loaded with saturated fat and cholesterol. Regular consumption of these meats can significantly raise LDL (“bad”) cholesterol, promoting the buildup of fatty deposits in artery walls and increasing the risk of atherosclerosis and heart disease. The Harvard T.H. Chan School of Public Health recommends limiting intake of red meat, especially fatty cuts, to protect heart health.

Healthier alternatives include lean cuts of beef or lamb (such as sirloin or tenderloin), as well as skinless poultry and plant-based proteins like beans, lentils, tofu, and tempeh. These options provide high-quality protein without the artery-clogging fats found in fattier meats.

Heart-friendly protein swaps:

Shifting your protein choices can make a powerful difference in reducing saturated fat and supporting healthy, flexible arteries.

19. Flavored Yogurts (High Sugar)

Many commercially available flavored yogurts are surprisingly high in added sugars, sometimes rivaling the sugar content of desserts or candy bars. This excess sugar can contribute to weight gain, insulin resistance, and inflammation—all of which are harmful to arterial health. According to the Centers for Disease Control and Prevention (CDC), monitoring and reducing added sugar intake is essential for protecting cardiovascular health.

A healthier choice is to opt for plain Greek yogurt or other unsweetened yogurts, which are naturally high in protein and beneficial probiotics. By adding your own fresh fruit, nuts, or a drizzle of honey, you can control the sweetness and avoid the hidden sugars found in many pre-flavored varieties.

Smart yogurt choices:

By making this simple swap, you’ll gain all the benefits of yogurt without exposing your arteries to the risks of excess sugar.

20. Restaurant Fried Rice

Restaurant-style fried rice is a popular takeout choice, but it’s often made with large amounts of oil and sodium-rich soy sauce. These ingredients add excessive calories, saturated fat, and salt, all of which are linked to increased blood pressure and the buildup of arterial plaque. According to the Centers for Disease Control and Prevention (CDC), restaurant foods are a leading source of sodium in the American diet, and dishes like fried rice can easily exceed daily recommended limits.

A healthier approach is to make homemade fried rice using brown rice for added fiber, and controlling the amount of oil and salt. By stir-frying with minimal oil and using low-sodium soy sauce or coconut aminos, you retain the flavor while protecting your arteries.

Better fried rice tips:

This simple swap not only lowers fat and sodium intake but also boosts fiber and antioxidants, promoting heart and artery health.

21. Crackers (Refined, Salted)

Many popular crackers are made with refined white flour and high amounts of added salt. These ingredients provide little nutritional value, can cause rapid blood sugar spikes, and contribute to hypertension when consumed in excess. The American Heart Association consistently warns that processed, salty snacks are a significant source of dietary sodium—one of the top contributors to arterial damage and heart disease.

A more nutritious choice is whole grain or seed-based crackers, which offer more fiber, healthy fats, and essential minerals. These alternatives support better blood sugar balance and overall heart health.

Smart cracker swaps:

Swapping refined, salted crackers for whole grain varieties and pairing them with hummus or other heart-healthy dips turns a snack into a nourishing, artery-friendly mini meal.

22. Sweetened Nut Butters

Nut butters can be a nutritious source of healthy fats and protein, but many commercial varieties are loaded with added sugars and hydrogenated oils. These additions can increase your risk of arterial plaque by raising blood sugar and introducing unhealthy trans fats to your diet. The Harvard T.H. Chan School of Public Health recommends avoiding nut butters that contain added sugars and oils, as they negate the cardiovascular benefits of nuts.

Natural nut butters—made with just nuts and perhaps a pinch of salt—retain all the heart-healthy monounsaturated fats and protein, without the unnecessary additives. These varieties help lower LDL cholesterol and support overall arterial health.

Nut butter best practices:

A simple ingredient list is key—stick to pure nut butters for a delicious and heart-healthy addition to your meals and snacks.

23. Flavored Rice Cakes

Flavored rice cakes—such as those with caramel, cheese, or barbecue coatings—are marketed as light snacks, but they often contain added sugars, artificial flavors, and significant amounts of sodium. While they may seem like a healthier alternative to chips or cookies, these additives can contribute to blood sugar spikes and increased blood pressure, both of which harm arterial health. The American Heart Association warns against excessive sodium and added sugar in packaged snacks.

A better choice is plain or whole grain rice cakes, which have fewer additives and more fiber. Whole grain varieties promote better blood sugar control and provide more nutrients compared to highly processed options.

Rice cake improvements:

Choosing simpler rice cakes and topping them with nutrient-rich spreads like avocado turns a bland snack into a heart-friendly, satisfying bite.

24. Bottled Salad Dressings

Many commercial bottled salad dressings are deceptively unhealthy, containing saturated fats, added sugars, and high levels of sodium. Creamy options like ranch or Caesar in particular can turn a healthy salad into a source of artery-clogging ingredients. The American Heart Association highlights that these unhealthy additives often negate the health benefits of eating vegetables by contributing to higher cholesterol and blood pressure.

A simple and flavorful alternative is a homemade vinaigrette using olive oil and lemon juice or vinegar. Olive oil is rich in heart-healthy monounsaturated fats and antioxidants, supporting better artery function and reducing inflammation.

Salad dressing tips:

By swapping bottled dressings for homemade vinaigrettes, you enhance your salads and protect your arteries with every bite.

25. Fried Fish Sticks

Fried fish sticks are a favorite among kids and adults alike, but their breading and deep-frying process transforms heart-healthy fish into a source of unhealthy fats and excess calories. The coating absorbs oil, often introducing trans fats and raising the overall saturated fat content, which can clog arteries and increase cholesterol. The American Heart Association cautions that fried foods, even those made from fish, can undermine cardiovascular benefits if not prepared wisely.

A better option is to enjoy baked or grilled fish, such as salmon, cod, or tilapia. Baking or grilling preserves the beneficial omega-3 fatty acids found in fish without adding artery-damaging oils or extra calories.

Healthier fish preparation:

These cooking techniques allow you to enjoy the taste and health benefits of fish while keeping your arteries clear and your heart strong.

26. Canned Ravioli

Canned ravioli may seem like a convenient meal, but it’s often loaded with sodium, saturated fat, and preservatives. These processed pasta products can contain more than half your daily recommended sodium in a single serving, raising blood pressure and contributing to arterial stiffness and plaque buildup. The American Heart Association advises choosing lower-sodium options and limiting processed canned foods to support cardiovascular health.

Homemade pasta dishes, on the other hand, let you control both the sodium and fat content. Opt for whole wheat or spinach-based ravioli filled with ricotta, lean poultry, or plant-based proteins. Making your own simple tomato sauce is another way to reduce additives and excess salt.

Upgrade your pasta meal:

This approach transforms pasta night into a heart-healthy occasion, nourishing your body and protecting your arteries with every bite.

27. Candy Bars

Candy bars are a tempting treat, but they’re packed with added sugars, saturated fat, and artificial additives. These ingredients can rapidly spike blood sugar, increase LDL cholesterol, and promote inflammation, all of which contribute to the narrowing and hardening of arteries. Many commercial candy bars also include preservatives, artificial colors, and partially hydrogenated oils, further compounding their negative effects on heart health. The Centers for Disease Control and Prevention (CDC) recommends minimizing added sugar to lower the risk of cardiovascular disease.

A smarter way to satisfy your sweet tooth is to opt for dark chocolate (at least 70% cacao) with a handful of nuts. Dark chocolate contains antioxidants called flavonoids, while nuts supply healthy fats and protein, creating a more balanced snack that’s kinder to your arteries.

Better sweet fixes:

These simple swaps help you curb cravings while supporting heart and artery health.

28. Frozen Dinners (High Fat/Sodium)

Frozen dinners are a convenient solution for busy nights, but many are loaded with preservatives, saturated fats, and excessive sodium. The high salt content is used both as a preservative and flavor enhancer, but it can quickly push you over the daily recommended limit, increasing blood pressure and risking arterial damage. These meals often contain hidden sugars, artificial additives, and unhealthy fats, undermining heart health. The Centers for Disease Control and Prevention (CDC) cautions that ready-made meals are a top source of excess sodium in American diets.

A more nourishing alternative is to batch-cook homemade meals using fresh ingredients, lean proteins, and plenty of vegetables. Homemade dishes allow you to control salt, fat, and additives, supporting better cardiovascular outcomes.

Healthy meal prep tips:

Taking a little time to prepare your own meals—or being mindful of labels—can make a big difference for your arteries and long-term health.

29. Canned Chili

Canned chili is a quick meal option, but it often contains high levels of sodium and saturated fat due to fatty meats, processed ingredients, and salt-heavy preservation methods. Excess sodium increases blood pressure and strains the arteries, while saturated fats contribute to the build-up of plaque, raising the risk of heart disease. The American Heart Association urges people to watch out for the sodium content of canned and convenience foods, including chili.

A far healthier approach is to make homemade chili using a variety of beans, lean ground turkey or chicken, and lots of fresh vegetables. Beans are naturally low in fat, rich in fiber, and offer plant-based protein that helps support arterial health.

Chili upgrades:

This simple swap lets you enjoy a hearty, comforting meal while keeping your sodium and saturated fat intake in check for better artery health.

30. Sweetened Iced Tea

Bottled sweetened iced teas may seem like a refreshing choice, but most are packed with added sugars—sometimes rivaling the sugar content of sodas. High sugar intake has been linked to inflammation, weight gain, and increased risk of arterial plaque formation, all of which threaten cardiovascular health. The Centers for Disease Control and Prevention (CDC) recommends limiting added sugars to protect your heart and arteries.

For a healthier alternative, try brewing your own iced tea at home and serving it unsweetened. Black, green, or herbal teas are naturally rich in antioxidants and can be customized to your taste preferences.

Better iced tea options:

Making this simple swap can help you stay hydrated, enjoy subtle flavors, and protect your arteries from the harmful effects of excess sugar.

31. White Pasta

White pasta is made from refined wheat flour, which has been stripped of most of its fiber and nutrients during processing. As a result, it’s digested quickly, causing rapid spikes in blood sugar and insulin levels. These fluctuations, over time, can contribute to inflammation and increase the risk of arterial plaque buildup. The Harvard T.H. Chan School of Public Health recommends replacing refined grains with whole grains to support cardiovascular health.

For a heart-healthier option, try whole wheat pasta or newer alternatives like lentil or chickpea pasta. These varieties are higher in fiber, protein, and essential nutrients, which help slow digestion and promote stable blood sugar levels.

Smart pasta swaps:

Switching to whole grain or legume-based pasta and pairing it with fiber-rich toppings makes for a filling meal that supports artery health and keeps your energy stable.

32. Whipped Toppings

Non-dairy whipped toppings are commonly used to add a finishing touch to desserts, but many are made with partially hydrogenated oils (trans fats) and added sugars. Trans fats are known to increase LDL (“bad”) cholesterol and decrease HDL (“good”) cholesterol, both of which accelerate the clogging of arteries. In addition, the high sugar content adds extra calories without nutritional value, compounding the health risks. The American Heart Association cautions that trans fats should be avoided entirely to protect cardiovascular health.

A better alternative is to use real whipped cream (in moderation), which, while high in saturated fat, contains no trans fats or artificial additives. For an even healthier option, try a dollop of plain Greek yogurt—it’s thick, creamy, and offers protein and probiotics for added nutritional benefit.

Healthier topping ideas:

By being mindful of your dessert toppings and keeping portions in check, you can enjoy your treats without risking artery health.

33. Breakfast Biscuits (Packaged)

Packaged breakfast biscuits are often marketed as a quick and healthy start to the day, but most varieties are high in saturated fat, added sugars, and refined flours. They frequently include palm oil or other unhealthy fats, as well as preservatives and artificial flavors, all of which can raise cholesterol and contribute to the buildup of arterial plaque. According to the Harvard T.H. Chan School of Public Health, choosing foods made from whole ingredients is better for blood sugar and heart health.

A more nourishing alternative is to make homemade oat cookies using whole oats, mashed banana, and a handful of nuts or seeds. These provide fiber, protein, and healthy fats without the artery-clogging ingredients found in packaged biscuits.

Better breakfast options:

By skipping packaged biscuits in favor of simple, homemade or whole-food breakfasts, you’ll give your arteries—and your energy—a healthy boost.

34. Milkshakes

Milkshakes are a classic indulgence, but they are typically made with full-fat ice cream, whole milk, and generous amounts of added sugar. This combination delivers high levels of saturated fat and sugar, which can elevate cholesterol, spike blood sugar, and promote the buildup of arterial plaque. According to the Centers for Disease Control and Prevention (CDC), excessive intake of added sugars and saturated fats is closely linked to increased cardiovascular risk.

A more heart-friendly alternative is a smoothie made with fresh fruit, low-fat yogurt, and a splash of milk or plant-based alternatives. This version is rich in fiber, vitamins, and protein, and it satisfies your sweet tooth without the artery-clogging effects of traditional milkshakes.

Milkshake swaps:

By reaching for smoothies instead of milkshakes—and limiting their frequency—you can support your heart and artery health while still enjoying a deliciously creamy beverage.

35. Sausage Rolls

Sausage rolls are a savory favorite at parties and bakeries, but they combine two nutritional red flags: processed meats and buttery, high-fat pastry. The sausage filling is often made from fatty cuts and loaded with preservatives and sodium, while the pastry adds saturated fat that can raise LDL cholesterol and encourage arterial plaque buildup. According to the American Heart Association, processed meats and saturated fats should be limited to protect heart health.

A healthier alternative is to use lean turkey or chicken sausage wrapped in a whole grain tortilla or pita. This swap reduces both saturated fat and sodium, while boosting fiber and nutrients that help support artery function.

Smarter sausage roll ideas:

Moderation is key—by making lighter swaps and enjoying sausage rolls as an occasional treat, you can still savor their flavor without overburdening your arteries.

36. Beef Jerky (High Sodium)

Beef jerky is a popular high-protein snack, but most commercial varieties are packed with sodium and chemical preservatives to enhance flavor and extend shelf life. A single serving can contain more than half your daily recommended sodium, which elevates blood pressure and increases the risk of arterial damage over time. The American Heart Association cautions that excess sodium and processed meats are linked to heart disease and hypertension.

For a healthier approach, look for low-sodium or nitrate-free jerky, or make your own at home using lean cuts of beef, poultry, or even plant-based proteins. You can control the seasoning and avoid preservatives by using simple spices and a dehydrator or oven.

Protein snack alternatives:

By swapping out heavily processed jerky for less salty, preservative-free options—or choosing nuts—you’ll protect your arteries while still satisfying your protein needs on the go.

37. Cheese Puffs and Other Extruded Snacks

Cheese puffs and similar extruded snacks are a favorite for their crunch and flavor, but they’re made with highly processed oils, artificial flavors, and food dyes. These snacks are often low in nutritional value and high in sodium, unhealthy fats, and additives that can contribute to inflammation and arterial plaque buildup. According to the Harvard T.H. Chan School of Public Health, heavily processed snack foods are linked to a higher risk of cardiovascular disease and other chronic conditions.

A healthier, more satisfying alternative is roasted chickpeas. They offer plant-based protein, fiber, and a satisfying crunch—without the artificial ingredients or artery-clogging oils.

Smart snack swaps:

By reaching for snacks with simple, natural ingredients, you’ll enjoy better flavor and nutrition while supporting healthy arteries.

38. Granola Bars (Sugar-Laden)

Many commercially available granola bars are marketed as healthy, on-the-go snacks, but a closer look often reveals high amounts of added sugar, unhealthy fats, and syrups. These bars can contain as much sugar as a candy bar, driving blood sugar spikes and contributing to arterial inflammation and plaque over time. Some brands also use palm oil or other saturated fats, further increasing cardiovascular risk. The Centers for Disease Control and Prevention (CDC) recommends checking nutrition labels to avoid added sugars and unhealthy fats.

A better option is to make homemade granola bars using oats, nuts, seeds, and minimal natural sweeteners like honey or dates. These bars can be tailored to your taste and provide fiber, healthy fats, and protein—without the excess sugar.

Granola bar tips:

By choosing minimally sweetened, whole-food granola bars, you can fuel your day without clogging your arteries.

39. Cream-Based Pasta Sauces

Cream-based pasta sauces, such as Alfredo, carbonara, and cheese sauces, are rich and satisfying but often packed with saturated fat and calories. These sauces use heavy cream, butter, and full-fat cheese, which can raise LDL cholesterol and increase the risk of arterial plaque buildup. Consuming these types of sauces regularly may contribute to long-term cardiovascular problems, as noted by the American Heart Association.

A heart-healthier choice is to use tomato-based sauces, such as marinara or arrabbiata, which are naturally low in fat and high in antioxidants like lycopene. These sauces provide plenty of flavor without the artery-clogging risks.

Flavorful pasta sauce ideas:

Swapping cream-based sauces for tomato-based alternatives is a simple way to enjoy pasta while keeping your arteries healthy and your meals vibrant.

40. Sweetened Condensed Milk

Sweetened condensed milk is a staple in many desserts, prized for its thick texture and intense sweetness. However, it’s extremely high in added sugar and calorie density, with just a small serving delivering a significant amount of sugar and saturated fat. Regular consumption can lead to spikes in blood sugar, weight gain, and an increased risk of arterial plaque buildup. The Centers for Disease Control and Prevention (CDC) advises limiting added sugars to reduce heart disease risk.

For healthier cooking and baking, consider using regular milk or unsweetened plant-based milks in recipes where possible. You can also reduce the quantity of sweetened condensed milk in desserts or seek recipes that use natural sweeteners and lower-fat dairy.

Mindful dessert swaps:

By being mindful about how and when you use sweetened condensed milk, you can indulge your sweet tooth without overburdening your arteries.

41. Frozen Pizza

Frozen pizzas are a popular convenience food, but they’re often loaded with saturated fat, sodium, and preservatives. The crusts are typically made from refined flour, and the toppings tend to include processed meats and full-fat cheeses, all of which can raise cholesterol and contribute to arterial plaque. The sodium content in a single serving of frozen pizza can easily approach or exceed daily recommended limits, increasing your risk for high blood pressure and heart disease. The American Heart Association highlights frozen pizza as a significant source of unhealthy fats and salt in the typical diet.

A better alternative is to make homemade pizza or choose fresh, store-bought options that allow for healthier toppings and crust choices. Start with a whole wheat crust or cauliflower base, use part-skim cheese in moderation, and load up on fresh vegetables for extra fiber, vitamins, and antioxidants.

Healthier pizza tips:

With a few simple swaps, pizza night can be both satisfying and heart-friendly, helping you protect your arteries without sacrificing flavor.

42. Breakfast Sandwiches (Fast Food)

Fast food breakfast sandwiches are a quick morning option, but they’re often packed with processed meats (like sausage or bacon), full-fat cheese, and refined white bread. These ingredients deliver a hefty dose of saturated fat, sodium, and preservatives, which can raise cholesterol and promote arterial plaque formation. The American Heart Association recommends minimizing processed meats and saturated fat to support cardiovascular health.

A healthier approach is to make your own egg and veggie breakfast sandwich at home. Start with a whole grain English muffin or bread, add a cooked egg or egg white, and pile on fresh veggies like spinach, tomatoes, and peppers. Top with a thin slice of avocado or a sprinkle of reduced-fat cheese for flavor.

Better breakfast sandwich options:

With a few mindful tweaks, you can enjoy a hearty, satisfying breakfast sandwich that supports heart and artery health.

43. Baked Goods with Shortening

Many commercial pastries, cookies, and pie crusts are made with vegetable shortening containing trans fats. Trans fats, often listed as partially hydrogenated oils, are notorious for raising LDL (“bad”) cholesterol and lowering HDL (“good”) cholesterol, significantly increasing the risk of arterial plaque and heart disease. According to the American Heart Association, there is no safe level of artificial trans fat consumption, and it should be avoided as much as possible.

A better alternative for baking is to use olive oil, avocado oil, or even real butter in moderation, as these fats do not contain trans fats and offer a better nutrient profile. Many home-baked recipes can be adapted to use heart-healthier oils or a blend of butter and yogurt for moisture.

Heart-smart baking tips:

By being selective with your ingredients—whether baking at home or buying treats—you can enjoy baked goods while minimizing your intake of artery-clogging trans fats.

44. Restaurant Nachos

Restaurant nachos are a crowd-pleasing appetizer, but they’re typically made with deep-fried tortilla chips, processed cheese, and generous dollops of sour cream. This combination delivers a hefty dose of saturated fat, sodium, and calories—all of which can contribute to arterial plaque and increased cardiovascular risk. According to the American Heart Association, foods high in saturated fat and sodium should be limited for optimal heart health.

A more wholesome approach is to create homemade nachos by baking whole grain tortilla chips and topping them with black beans, fresh salsa, diced avocado, and a sprinkle of reduced-fat cheese. Beans provide fiber and plant-based protein, while salsa and avocado add nutrients and flavor without the artery-clogging fats.

Healthier nacho tips:

With a few easy tweaks and some mindful portion control, you can still enjoy nachos without overloading your arteries.

45. Creamy Salad Dressings

Creamy salad dressings—like ranch, blue cheese, and Caesar—may make salads tastier, but they often contain high levels of saturated fat from cream, mayonnaise, and eggs. These fats can elevate LDL (“bad”) cholesterol, increasing the risk of arterial plaque and heart disease. Store-bought versions frequently add extra sodium and preservatives, further undermining the benefits of an otherwise healthy salad. The American Heart Association advises limiting saturated fat to promote heart and artery health.

A better choice is a vinaigrette made from olive oil, vinegar, and herbs, which is naturally lower in saturated fat and packed with antioxidants. For those who prefer creamy dressings, Greek yogurt-based dressings offer a tangy, protein-rich alternative without the artery-clogging fats.

Healthier dressing ideas:

By swapping heavy dressings for vinaigrettes or yogurt-based options, you can enjoy flavorful salads while keeping your arteries healthy.

46. Chicken Nuggets (Fast Food)

Fast food chicken nuggets are a convenient favorite, but their breading and deep-frying process transforms lean chicken into a source of unhealthy fats, calories, and sodium. Nuggets are often made from processed chicken meat and fried in oils that may contain trans fats, which are known to raise LDL cholesterol and increase arterial plaque. The American Heart Association cautions that fried and processed foods contribute to cardiovascular disease.

A healthier approach is to prepare homemade chicken nuggets using real, whole chicken breast, coated in whole grain breadcrumbs or crushed nuts, and baked instead of fried. This method greatly reduces unhealthy fats and allows you to control seasoning and sodium.

Homemade nugget tips:

By focusing on quality ingredients and healthier cooking methods, you can enjoy chicken nuggets without putting your arteries at risk.

47. Muffins (Commercial, Large)

Large, commercially prepared muffins are often disguised as a wholesome breakfast, but they usually contain oversized portions, excess sugar, and refined flour. A single muffin can pack more calories and added sugar than a donut, which can lead to blood sugar spikes and contribute to arterial plaque. The Harvard T.H. Chan School of Public Health warns that refined grains and sugars in bakery goods are linked to increased cardiovascular risk.

A more heart-healthy approach is to make mini muffins at home using whole grain flour, oats, and natural sweeteners like mashed banana or applesauce. These mini muffins offer built-in portion control and are higher in fiber and nutrients.

Better muffin choices:

By making your own smaller, fiber-rich muffins, you’ll enjoy a satisfying treat that’s far gentler on your arteries and blood sugar.

48. Canned Gravy

Ready-made canned gravies are a convenient way to add flavor to meals, but they are often loaded with sodium, saturated fat, and preservatives. A single serving can contain a substantial portion of your daily sodium limit, which can elevate blood pressure and increase risk of arterial damage over time. These gravies may also use unhealthy fats to boost texture and shelf life, compounding their negative impact on heart health. The American Heart Association recommends reducing sodium and saturated fat intake for better cardiovascular outcomes.

A healthier and equally flavorful option is to make homemade gravy using low-sodium broth or stock. For added nutrition and a creamy texture, try thickening your gravy with pureed vegetables like carrots, cauliflower, or sweet potatoes.

Heart-smart gravy tips:

Making your own gravy not only lowers sodium and saturated fat but also adds valuable nutrients, making it a delicious and heart-friendly choice for any meal.

49. Restaurant Mac and Cheese

Restaurant-style mac and cheese is beloved for its creamy, comforting taste, but it’s typically made with large amounts of full-fat cheese, butter, and refined white pasta. This combination results in a meal high in saturated fat and simple carbohydrates, both of which can raise LDL cholesterol and promote arterial plaque buildup. The portions served at restaurants are often substantial, making it easy to consume far more sodium and calories than intended. The American Heart Association recommends reducing saturated fat and refined grains for better heart health.

For a heart-friendlier option, try making homemade mac and cheese with whole wheat pasta and reduced-fat cheese. Whole wheat pasta provides more fiber and nutrients, helping to slow digestion and support stable blood sugar levels.

Healthier mac and cheese tips:

These tweaks transform a classic comfort dish into a meal that’s satisfying and much friendlier to your arteries.

50. Sports Drinks (Sugar-Loaded)

Sports drinks are often marketed as essential for hydration and recovery, but most contain high levels of added sugar and artificial colorants. A single bottle can deliver as much sugar as soda, spiking blood sugar and insulin levels while providing little nutritional value for the average person. Artificial colorants and preservatives add to the list of questionable ingredients with no heart health benefits. According to the Centers for Disease Control and Prevention (CDC), consuming too many sugary beverages increases the risk of obesity, diabetes, and cardiovascular problems.

For most people, plain water is the best choice for hydration. For a natural electrolyte boost after intense exercise, coconut water provides potassium and other minerals without excess sugar or additives. Unless you’re an endurance athlete exercising for more than an hour at high intensity, sports drinks are rarely necessary.

Smart hydration tips:

By focusing on water and natural beverages, you’ll keep your arteries—and your whole body—healthier and better hydrated.

Conclusion

Artery health is too important to leave to chance. Many seemingly harmless foods are packed with hidden fats, sugars, and sodium that contribute to arterial plaque and heighten your risk for heart disease. Being mindful of what you eat—by choosing whole grains, lean proteins, and plenty of fresh produce—can make a profound difference in your cardiovascular well-being. Regular health screenings, such as cholesterol and blood pressure checks, are essential for catching issues early, as emphasized by the Centers for Disease Control and Prevention (CDC).

Small, practical dietary changes and regular monitoring empower you to take charge of your heart health. Start making swaps today for a healthier tomorrow.

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