Foods Cardiologists Say to Avoid

1. Processed Meats

Processed meats—including bacon, sausages, hot dogs, and deli slices—are staples in many diets, but cardiologists strongly recommend limiting or avoiding them. These foods are typically loaded with saturated fats and sodium, both of which are directly linked to increased blood pressure and a greater risk of heart disease. Additionally, processed meats often contain preservatives such as nitrates and nitrites, which can damage blood vessels and promote inflammation.

Numerous studies have drawn a clear line between regular consumption of processed meats and higher rates of cardiovascular problems. For example, a large-scale analysis published in Circulation found that even small daily servings of processed meat can raise the risk of heart disease by up to 42%. The high salt content also makes these products particularly dangerous for those concerned about hypertension.

With so many flavorful whole-food alternatives available, reducing processed meat intake is an essential—and achievable—step toward protecting your heart.

2. Sugary Beverages

Few foods pose a greater threat to heart health than sugary beverages like sodas, energy drinks, and sweetened teas. These drinks are packed with added sugars, often delivering more sugar in a single serving than the recommended daily limit. Consuming them regularly fuels weight gain and obesity—two major risk factors for cardiovascular disease. Moreover, sugary beverages can spike blood sugar levels, increasing the risk of type 2 diabetes, which is closely linked to heart complications.

Research published in the journal Circulation found that people who consume sugar-sweetened drinks daily have significantly higher risks of heart attack and stroke. These beverages provide no nutritional benefit and instead flood the bloodstream with empty calories, promoting inflammation and damaging arteries.

Opting for water, herbal teas, or sparkling water with a splash of fruit can help quench thirst without the harmful effects of excess sugar.

3. Trans Fats

Trans fats are notorious for their harmful effects on heart health, and cardiologists urge everyone to keep them off their plates. These artificial fats are commonly found in margarine, packaged baked goods, crackers, and fried fast foods. Even small amounts of trans fats can dramatically raise LDL (“bad”) cholesterol while simultaneously lowering HDL (“good”) cholesterol, creating a recipe for clogged arteries and increased risk of heart attack.

Many processed foods once relied on partially hydrogenated oils—a primary source of trans fats—for their texture and shelf life. While regulatory efforts have greatly reduced their prevalence, traces can still be found in certain processed snacks and restaurant foods. For example, items like commercial donuts, frozen pizzas, and microwave popcorn may still contain trans fats in some regions.

Always read ingredient labels carefully, watching for terms like “partially hydrogenated oils.” Avoiding foods with trans fats is one of the most effective steps you can take to protect your heart.

4. Deep-Fried Foods

Deep-fried favorites such as French fries, fried chicken, and onion rings are beloved comfort foods, but they come with serious risks for heart health. These foods are typically cooked in oils high in saturated and trans fats, which can drive up cholesterol levels and contribute to arterial plaque buildup. The frying process itself often creates harmful compounds that promote inflammation throughout the body—a key factor in the development of heart disease.

Studies consistently show a strong link between frequent consumption of deep-fried foods and increased risk of heart attack, stroke, and even sudden cardiac death. For instance, research published in the journal BMJ found that people who ate fried foods several times a week had a significantly higher chance of developing serious heart problems. Additionally, the portion sizes commonly served at restaurants can lead to overconsumption of calories and unhealthy fats in just one meal.

Opting for grilled, baked, or roasted alternatives is a heart-smart way to enjoy your favorite dishes without the added risks.

5. White Bread and Refined Grains

White bread and other refined grain products such as regular pasta, rice, and pastries may be dietary staples, but they offer little in terms of heart health. During processing, these grains are stripped of their fiber, vitamins, and minerals—leaving behind a product that is quickly digested and converted to sugar in the bloodstream. This rapid spike in blood sugar and insulin can promote weight gain, fuel inflammation, and increase the risk of type 2 diabetes—all of which are significant contributors to cardiovascular disease.

Cardiologists recommend opting for whole grain alternatives like whole wheat bread, brown rice, oats, and quinoa. According to a study in Circulation, individuals who consume more whole grains have a lower risk of heart attack and stroke compared to those who favor refined grains. The fiber in whole grains also helps lower cholesterol and maintain healthy blood pressure.

Small changes—like choosing whole grain versions of everyday foods—can make a big difference for cardiovascular wellness.

6. High-Sodium Foods

Sodium is essential for the body’s basic functions, but too much salt can wreak havoc on your heart. Processed foods, canned soups, frozen meals, and salty snacks are often loaded with sodium to enhance flavor and extend shelf life. Unfortunately, this excess sodium intake can cause the body to retain water, raising blood pressure and putting extra strain on blood vessels and the heart.

High blood pressure, or hypertension, is a leading risk factor for heart attack, stroke, and heart failure. The American Heart Association recommends that adults consume no more than 2,300 milligrams of sodium daily, but most people easily exceed this through packaged and restaurant foods alone. Hidden sodium can lurk in unexpected places such as bread, condiments, and even breakfast cereals.

Choosing fresh, whole foods and preparing meals at home gives you more control over your sodium intake and supports better cardiovascular health.

7. Red Meat

Red meats, such as beef, lamb, and pork, are often featured in traditional diets, but mounting evidence suggests that regular consumption can negatively impact heart health. These meats are typically high in saturated fat and dietary cholesterol, both of which are known to raise LDL (“bad”) cholesterol in the blood. Over time, elevated cholesterol levels can lead to the buildup of arterial plaque, setting the stage for heart attacks and strokes.

Several large studies, including those published in the BMJ, have found a clear association between high red meat intake and increased rates of cardiovascular disease and early mortality. While leaner cuts and smaller portions may reduce some risk, cardiologists generally advise favoring plant-based proteins, poultry, or fish instead. The evidence is particularly strong for processed red meats, but even unprocessed forms can contribute to cardiovascular strain when eaten frequently.

Exploring plant-based meals or choosing fish and poultry more often can help support a healthier heart for life.

8. Butter and Full-Fat Dairy

Butter, cream, and full-fat cheeses are beloved for their rich flavor and creamy texture, but they come with a price when it comes to heart health. These foods are high in saturated fats, which have been shown to raise LDL (“bad”) cholesterol levels in the blood. Elevated cholesterol can contribute to arterial plaque buildup and increase the risk of heart disease and stroke.

Studies, including those published in the journal Circulation, consistently link diets high in full-fat dairy products with higher rates of cardiovascular problems. Cardiologists recommend making small swaps, such as choosing low-fat or non-fat milk, yogurt, and cheeses, or using plant-based alternatives like almond or soy milk. These changes can help reduce overall saturated fat intake without sacrificing taste or nutrition.

Simple adjustments in your dairy choices can make a significant impact on cholesterol levels and long-term heart health.

9. Pastries and Baked Goods

Pastries, cakes, cookies, and similar baked treats are more than just occasional indulgences for many people—they’re a routine part of breakfast, snacks, or dessert. Unfortunately, these foods are often packed with added sugars and unhealthy fats such as butter or shortening, which can quickly add up to excessive calorie and saturated fat intake. The combination of high sugar and fat content makes these items especially problematic for heart health.

Research, such as that published by the American Heart Association, shows a strong link between regular consumption of sugary, high-fat baked goods and increased risk of cardiovascular disease. Frequent intake can lead to weight gain, elevated cholesterol levels, and higher blood pressure. Processed baked goods may also contain trans fats, further compounding their risks.

Enjoying homemade treats with less sugar and using healthier oils, or choosing fruit-based snacks, can help satisfy cravings while supporting heart health.

10. Fast Food

Fast food is a convenient option for many busy people, but its nutritional profile is a major concern for heart health. Burgers, fries, fried chicken, and pizza from fast food restaurants are typically loaded with salt, unhealthy fats, and excess calories. These ingredients contribute to rapid weight gain, elevated cholesterol, and high blood pressure—three major drivers of cardiovascular disease.

Studies like those published in the Journal of Nutrition & Metabolism have found that frequent consumption of fast food is linked to an increased risk of obesity, type 2 diabetes, and heart attacks. The portion sizes served are often much larger than what is recommended for a balanced meal, making it easy to consume more calories and sodium than intended. Additives and preservatives found in many fast food items can also promote inflammation, which further harms heart health.

Cooking at home or choosing healthier restaurant options helps you take control of your nutrition and support long-term cardiovascular well-being.

11. Candy and Sweets

Candy bars, gummies, chocolate treats, and other sweets may be tempting, but they are among the most concentrated sources of added sugars in the diet. Consuming these sugary treats regularly can lead to rapid spikes in blood glucose, promoting weight gain and increasing the risk of metabolic syndrome—a cluster of conditions that elevate the risk of heart disease. Over time, excessive sugar intake contributes to inflammation, insulin resistance, and the development of type 2 diabetes.

The American Heart Association warns that high consumption of candies and sweets is directly tied to a greater likelihood of cardiovascular problems, even in people who maintain a normal weight. The empty calories provided by these foods also crowd out healthier options, reducing overall dietary quality. Many candies contain artificial colors and preservatives, adding further stress to the body’s systems.

Choosing naturally sweet options like fresh fruit, or enjoying small portions of dark chocolate, can satisfy a sweet tooth while supporting a healthier heart.

12. Potato Chips

Potato chips are a favorite snack for many, but they come with hidden dangers for your heart. These crispy treats are typically deep-fried in oils high in saturated and sometimes trans fats, which can elevate LDL cholesterol and promote arterial plaque buildup. Potato chips are also famously high in sodium, which contributes to hypertension—a leading risk factor for heart disease and stroke.

A single serving of chips can contain more than a third of the recommended daily limit for sodium, making it easy to overconsume without realizing it. Studies featured in the journal Circulation have linked frequent consumption of salty snacks like chips to higher rates of high blood pressure and cardiovascular events. The combination of unhealthy fats and excessive salt creates a “double hit” to the cardiovascular system.

Making mindful snack choices can dramatically reduce your intake of unhealthy fats and sodium, supporting a stronger and healthier heart.

13. Ice Cream

Ice cream is a classic treat enjoyed by people of all ages, but cardiologists caution against making it a regular part of your diet. This dessert is typically high in both added sugars and saturated fats, a combination that can elevate LDL cholesterol and increase the risk of cardiovascular disease. Just a small serving can deliver more sugar and fat than you might expect, making it an easy way to exceed daily recommendations without realizing it.

Frequent consumption of ice cream has been linked to weight gain, insulin resistance, and higher rates of heart disease. According to research in the journal Circulation, diets rich in saturated fat and sugar—like those that include regular servings of ice cream—are associated with poorer heart health outcomes. Additionally, some commercial ice creams contain artificial additives and preservatives, further detracting from their nutritional value.

For a healthier option, consider low-fat frozen yogurt, homemade fruit sorbets, or simply savoring fresh fruit for a naturally sweet finish.

14. Energy Drinks

Energy drinks have become increasingly popular for their promise of a quick boost, but they are a major concern for heart health. These beverages are usually loaded with high doses of caffeine and added sugars, creating a potent mix that can negatively affect the cardiovascular system. The high caffeine content can lead to arrhythmias (irregular heartbeats), palpitations, and a dangerous rise in blood pressure, especially in those already at risk for heart disease.

According to research published in the journal Circulation, regular consumption of energy drinks is linked to increased emergency room visits for heart-related symptoms such as chest pain and abnormal rhythms. The sugar in these drinks further compounds the risk by promoting weight gain and metabolic disturbances. Some formulations also include herbal stimulants, which can interact unpredictably with the heart.

For sustained energy and heart health, opt for water, unsweetened tea, or a small cup of black coffee instead of reaching for energy drinks.

15. Canned Vegetables with Added Salt

While vegetables are a cornerstone of a heart-healthy diet, canned varieties can sometimes sabotage your efforts if they contain added salt. Many canned vegetables are preserved with significant amounts of sodium to extend shelf life and enhance flavor, turning a wholesome food into a potential risk for those concerned about hypertension and heart disease. Just one serving can provide a substantial portion of the recommended daily sodium limit, making it easy to exceed healthy levels without even realizing it.

High sodium intake is directly linked to elevated blood pressure and increased cardiovascular risk, as confirmed by research in the journal Circulation. Fortunately, many brands now offer “no-salt-added” or “low sodium” canned vegetables, which maintain the convenience without the health drawbacks. Rinsing canned vegetables under water before using can also help reduce some of the sodium content.

When possible, opt for fresh or frozen vegetables, or carefully read labels to ensure you’re making the best choice for your cardiovascular health.

16. Processed Cheese Slices

Processed cheese slices—those individually wrapped, easy-to-melt slices found in many sandwiches and burgers—are a far cry from natural cheeses in terms of nutrition. These products are often made from a blend of cheese, vegetable oils, emulsifiers, and preservatives, resulting in a food that is high in unhealthy fats and sodium. Compared to natural cheeses, processed cheese slices contain significantly more sodium, which can contribute to high blood pressure and ultimately increase the risk of heart disease.

The fats used in processed cheese can include saturated and even trans fats, both of which are detrimental to cardiovascular health. Studies, such as those cited by the American Heart Association, point to a clear connection between high intake of processed foods and increased heart risk. In addition, processed cheese slices often lack the beneficial nutrients and protein found in high-quality, minimally processed cheese.

Choosing real cheese, sliced from a block, or using small amounts of part-skim mozzarella or feta can add flavor without the excess sodium and unhealthy fats.

17. Flavored Yogurt

Many people turn to yogurt for its probiotic benefits and creamy texture, but flavored varieties often come with a hidden downside: added sugars. Fruit-flavored and dessert-inspired yogurts can contain as much sugar as a candy bar, undermining their health appeal and contributing to weight gain, insulin resistance, and an increased risk of heart disease. Even “low-fat” versions can be deceptively high in sugar to compensate for the loss of flavor from reduced fat content.

The American Heart Association highlights the importance of limiting added sugars to protect heart health, and flavored yogurts are a common culprit in exceeding these guidelines. Instead, cardiologists recommend opting for plain, low-fat Greek yogurt, which provides protein and probiotics without the sugar overload. You can naturally sweeten plain yogurt at home with fresh fruit, a drizzle of honey, or a sprinkle of cinnamon for added flavor and nutrition.

Making mindful choices with yogurt can help you enjoy its benefits while supporting your cardiovascular health.

18. Store-Bought Salad Dressings

Adding a salad to your meal is a smart choice for heart health—until it’s drenched in commercial salad dressing. Many store-bought dressings are surprisingly high in unhealthy fats, added sugars, and sodium. Creamy varieties often contain saturated fats from oils and even trans fats in some cases, while sweet or “light” dressings frequently make up for reduced fat with extra sugar and salt. These ingredients can quickly turn a healthy salad into a meal that undermines your cardiovascular goals.

According to research in the journal Circulation, high intake of processed foods—including many prepared dressings—correlates with increased heart disease risk. Cardiologists recommend making your own dressing at home with olive oil, vinegar, lemon juice, and fresh herbs. Olive oil, in particular, is rich in heart-healthy monounsaturated fats and antioxidants, offering protection against inflammation and arterial damage.

Embracing simple, homemade dressings allows you to enjoy salads that truly support your heart health.

19. Frozen Pizza

Frozen pizza is a go-to option for convenience, but its nutritional content is far from heart-healthy. Most varieties are packed with sodium, saturated fat, and a host of preservatives to maintain flavor and shelf life. The crust is often made from refined flour, while the toppings and cheese add layers of unhealthy fats and excess salt, combining to create a meal that can easily surpass daily recommended limits for both sodium and saturated fat in just a few slices.

According to findings published in the journal Circulation, regular consumption of processed and packaged foods like frozen pizza is linked to a higher risk of hypertension and cardiovascular events. The preservatives and artificial ingredients found in many frozen pizzas also contribute to inflammation and other negative health outcomes. Frequent reliance on these quick meals can crowd out healthier options, reducing overall dietary quality.

For a healthier alternative, try making pizza at home with a whole grain crust, reduced-fat cheese, and plenty of fresh vegetable toppings.

20. Microwave Popcorn with Butter Flavoring

Popcorn itself can be a nutritious, fiber-rich snack, but microwave popcorn with butter flavoring often comes loaded with ingredients that undermine heart health. Many of these products contain artificial trans fats in the form of partially hydrogenated oils, along with artificial flavorings and preservatives. Trans fats are widely recognized for their ability to raise LDL cholesterol and lower HDL cholesterol, dramatically increasing the risk of arterial plaque buildup and heart disease.

In addition to trans fats, the artificial butter flavoring used in many microwave popcorns can contain compounds like diacetyl, which has been linked to respiratory and health concerns. The sodium content is also often excessive, contributing further to elevated blood pressure. The FDA has taken steps to reduce trans fats in processed foods, but some brands and older products may still contain them, so it’s important to check labels carefully.

Simple swaps can turn popcorn from a hidden risk into a wholesome, satisfying snack that supports cardiovascular wellness.

21. Sweetened Breakfast Cereals

Many breakfast cereals marketed as healthy choices are, in reality, loaded with added sugars and lacking in fiber. Popular brands often contain more sugar per serving than some desserts, encouraging rapid spikes in blood glucose and fueling cravings throughout the day. The lack of whole grains and fiber means these cereals do little to support satiety or digestive health, setting the stage for overeating and weight gain—both of which are risk factors for cardiovascular disease.

Research in the journal Circulation highlights that diets high in refined grains and sugars, particularly at breakfast, are linked to increased risk of heart disease and metabolic syndrome. Choosing cereals with whole grains, minimal added sugars, and at least 3-5 grams of fiber per serving is a far better strategy. Adding fresh fruit or a handful of nuts can further boost nutritional value and heart benefits.

Reading labels closely and making mindful breakfast choices can help you avoid hidden sugars and support your cardiovascular wellness every morning.

22. Canned Fruit in Syrup

Canned fruit can seem like a convenient way to add more produce to your diet, but when it’s packed in heavy or light syrup, it delivers a hefty dose of added sugars. These syrups dramatically increase the calorie content, turning fruit—which is naturally heart-healthy—into a source of empty sugars that can contribute to weight gain, insulin resistance, and elevated triglycerides, all of which are linked to a higher risk of heart disease.

Research summarized by the American Heart Association confirms that high intake of added sugars from sources like syrup-packed fruit increases the likelihood of cardiovascular problems. Additionally, the syrup can mask the natural flavors and nutrients found in the fruit itself. For a healthier alternative, choose canned fruits labeled “packed in water” or “in their own juice,” or simply opt for fresh or frozen fruit whenever possible.

Making mindful choices about how your fruit is packaged can help you enjoy the benefits of fruit without the hidden sugars that undermine cardiovascular well-being.

23. Commercial Granola Bars

Granola bars are often marketed as a convenient, wholesome snack, but many commercial varieties fall short of their healthy image. These bars can be surprisingly high in added sugars, unhealthy fats, and refined grains, which can quickly undermine your heart health goals. Some brands even contain chocolate coatings, marshmallows, or high-fructose corn syrup, making them more like candy bars than nutritious snacks.

The American Heart Association notes that excess consumption of processed snack bars can lead to weight gain, higher cholesterol, and increased risk of cardiovascular disease. The lack of fiber and protein in many bars also means they don’t keep you full for long, leading to more frequent snacking and potential overeating. For a better snack, look for granola bars with minimal added sugars, whole grain oats, and healthy fats from nuts or seeds—or consider making your own at home.

Choosing simple, whole-food snacks can help you avoid the hidden sugars and fats that are common in many commercial granola bars.

24. Instant Noodles

Instant noodles are a popular quick meal, especially among students and busy professionals, but they pose significant risks to heart health. These convenient packets are usually loaded with sodium—sometimes exceeding half the recommended daily intake in a single serving. The seasoning packets contain not only salt, but also monosodium glutamate (MSG) and other preservatives, which can further contribute to high blood pressure.

In addition to sodium, instant noodles are often fried before packaging, resulting in a product high in unhealthy fats, particularly saturated and even trans fats in some cases. According to research published in the journal Circulation, frequent consumption of instant noodles is correlated with an increased risk of metabolic syndrome, hypertension, and cardiovascular disease. The refined flour used in the noodles adds little nutritional value, making this meal a source of empty calories.

For a healthier option, try whole grain noodles with fresh vegetables and lean protein, seasoning with herbs and spices instead of salty packets.

25. Restaurant Fried Appetizers

Restaurant fried appetizers—such as onion rings, mozzarella sticks, jalapeño poppers, and fried calamari—are popular menu choices, but they are typically loaded with unhealthy ingredients. These appetizers are deep-fried in oils that are often reused multiple times, resulting in a high concentration of saturated and trans fats. The batter or breading adds extra refined carbohydrates and calories, while generous seasoning piles on the sodium.

According to research in the journal Circulation, frequent consumption of deep-fried foods is linked to increased risk of hypertension, obesity, and heart disease. Restaurant portions are often much larger than what you’d serve at home, making it easy to consume more fat, salt, and calories than intended. These factors combine to make restaurant fried appetizers a significant risk for anyone concerned about their cardiovascular health.

Making mindful choices when ordering appetizers can help you enjoy meals out without compromising your heart health.

26. Sweetened Nut Butters

Nut butters like peanut, almond, and cashew can be a heart-healthy addition to your diet—when chosen wisely. However, many commercial varieties are made with added sugars and hydrogenated oils, which significantly reduce their cardiovascular benefits. The inclusion of these ingredients transforms what should be a source of healthy fats and protein into a spread that can contribute to elevated cholesterol and increased heart disease risk.

Hydrogenated oils introduce trans fats, which are particularly detrimental to heart health, while added sugars provide empty calories that promote weight gain and metabolic problems. Studies referenced by the American Heart Association highlight the importance of checking nut butter labels for these unwanted additives. Instead, choose natural nut butters with 100% nuts listed as the only ingredient, or make your own at home for full control over what you’re eating.

Enjoying unsweetened nut butters on whole grain bread or with fruit preserves all the nutrition without the hidden risks.

27. Store-Bought Muffins

Store-bought muffins may appear to be a wholesome breakfast or snack, but a closer look at their ingredients reveals a different story. Most commercial muffins are high in added sugars, unhealthy fats, and calories—often rivaling slices of cake in their nutritional makeup. The use of refined flour and large serving sizes further amplifies their impact on blood sugar and waistlines, making them a poor choice for heart health.

According to research referenced by the American Heart Association, frequent consumption of sugary, high-fat baked goods like muffins is linked to higher risks of obesity, hypertension, and cardiovascular disease. Many store-bought varieties also contain preservatives and artificial flavors, adding little to no nutritional value. For a healthier alternative, consider baking your own muffins at home using whole grain flour, minimal sweeteners, and heart-healthy ingredients such as nuts, seeds, or fruit.

Reading labels carefully or choosing homemade options can help keep your breakfast or snack both tasty and heart-friendly.

28. Sweetened Condensed Milk

Sweetened condensed milk is a staple in many dessert recipes, prized for its rich, creamy texture and sweet flavor. However, this ingredient is exceptionally high in added sugars—just a small serving can contain more sugar than a typical candy bar. Regularly including sweetened condensed milk in your diet can lead to rapid blood sugar spikes, weight gain, and an increased risk of developing heart disease due to the excess calorie and sugar load.

The American Heart Association strongly advises moderating foods with high sugar content, such as sweetened condensed milk, particularly for those at risk for cardiovascular problems. Its use in treats like fudge, pies, and specialty coffees means it often goes unnoticed as a major sugar source. If you enjoy the creamy texture, try using plain evaporated milk or low-fat dairy, and add natural sweeteners like fruit or a touch of honey in moderation.

Moderation and label awareness go a long way in balancing indulgence with heart health, especially when preparing or enjoying desserts.

29. Cream-Based Sauces

Rich, creamy sauces like Alfredo, carbonara, and certain cheese dips may add flavor and decadence to meals, but they’re also laden with saturated fats and excess calories. The primary ingredients in these sauces—heavy cream, butter, and full-fat cheese—are all known to raise LDL (“bad”) cholesterol, which increases the risk of arterial plaque buildup and heart disease. Even moderate servings can quickly push saturated fat intake well above recommended daily limits.

Studies highlighted by the American Heart Association confirm that diets rich in saturated fats, especially from creamy sauces and spreads, are linked with a greater incidence of cardiovascular problems. Repeatedly choosing cream-based sauces can also lead to unwanted weight gain, compounding their negative effects on the heart. For a healthier alternative, try tomato-based sauces, or create creaminess with blended vegetables, low-fat dairy, or plant-based milks.

These small changes in sauce choices can make a substantial difference in your overall heart health without sacrificing taste.

30. Packaged Snack Cakes

Packaged snack cakes—like those individually wrapped treats found in lunchboxes and vending machines—are a triple threat to heart health. These products are typically packed with added sugars, trans fats, and a variety of preservatives designed to extend shelf life. The sugar and unhealthy fat content can lead to weight gain, elevated cholesterol, and increased inflammation, all of which significantly raise the risk of heart disease.

Studies cited by the American Heart Association point to a clear link between high intake of processed baked goods and the development of hypertension, diabetes, and cardiovascular events. In addition to their poor nutritional profile, packaged snack cakes offer little to no fiber, protein, or beneficial nutrients, making them “empty calorie” foods. Homemade treats with whole grain flour and natural sweeteners are a far better option for those craving something sweet.

Choosing snacks made from wholesome, simple ingredients is a small but powerful way to prioritize your cardiovascular well-being.

31. Commercially Prepared Pies

Commercially prepared pies, often found in grocery store bakeries and freezer aisles, are a significant concern for those watching their heart health. The crusts are frequently made with shortening or hydrogenated oils, both of which are high in trans and saturated fats that can raise LDL cholesterol and contribute to artery-clogging plaque. The fillings—whether fruit or cream-based—are usually loaded with added sugars, driving up blood sugar and increasing the risk of metabolic complications.

According to the American Heart Association, diets high in trans fats and refined sugars are linked with a higher incidence of heart disease and related complications. While pies made at home can also be indulgent, you have far more control over the ingredients—using heart-healthy oils, less sugar, and whole grain crusts to create a treat that’s easier on your cardiovascular system. Enjoying dessert in moderation and being mindful of portion size are also key to minimizing risk.

When cravings strike, opting for homemade versions with better-for-you ingredients can help satisfy your sweet tooth without compromising your heart.

32. Flavored Coffee Creamers

Flavored coffee creamers might make your morning cup more enticing, but they come with several hidden risks for heart health. Many commercial creamers are packed with added sugars and partially hydrogenated oils, a source of trans fats. These ingredients not only increase calorie intake but also raise LDL cholesterol and lower HDL cholesterol, both of which are major contributors to cardiovascular disease. Even small amounts added daily can add up over time, especially for those who drink multiple cups of coffee.

Research highlighted by the American Heart Association underscores the connection between trans fat consumption and heart disease, emphasizing the importance of reading ingredient labels. Instead of processed creamers, cardiologists recommend using plain low-fat milk, unsweetened almond milk, or oat milk for a creamy texture without the added sugar and trans fats. For those who like a hint of sweetness, a dash of cinnamon or a drop of vanilla extract can enhance flavor naturally.

Small daily changes, like choosing better-for-you coffee additions, add up to significant benefits for long-term cardiovascular wellness.

33. Sports Drinks

Sports drinks are heavily marketed as essential for hydration and energy, but for most people, they are more harmful than helpful. Many popular brands are packed with added sugars and sodium—ingredients intended to replenish athletes during prolonged, intense exercise but unnecessary for everyday hydration. For those who are not engaging in vigorous activity, consuming these beverages can quickly contribute to excess calorie and sugar intake, increasing the risk of weight gain, high blood pressure, and ultimately, heart disease.

According to findings in the journal Circulation, high sugar intake from beverages is a significant contributor to cardiovascular risk, especially when combined with the extra salt found in many sports drinks. Water is almost always the best choice for hydration in daily life, while unsweetened coconut water or diluted fruit juice may be appropriate for occasional use after extended physical activity. For most, sports drinks are simply an unnecessary source of sugar and salt.

Being mindful of beverage choices, especially during and after exercise, can have a lasting positive impact on your cardiovascular health.

34. Flavored Instant Oatmeal

Flavored instant oatmeal packets are often promoted as a quick, wholesome breakfast, but many varieties are loaded with added sugars and artificial flavors. While oats themselves are heart-healthy and rich in fiber, these instant options can contain as much sugar per serving as a dessert, which undermines the benefits. The sweet flavors, coupled with refined ingredients, can cause blood sugar spikes and contribute to weight gain, both of which increase cardiovascular risk.

According to the American Heart Association, it’s important to limit added sugars, especially at breakfast, to support heart health and maintain energy levels throughout the day. Instead of flavored varieties, opt for plain, old-fashioned oats or steel-cut oats, which provide the same convenience without the unhealthy extras. You can naturally sweeten your oatmeal with fresh fruit, a sprinkle of cinnamon, or a small handful of nuts for added fiber and healthy fats.

Choosing minimally processed oats is a simple, effective way to enjoy a filling breakfast while protecting your heart.

35. Packaged Frozen Meals

Packaged frozen meals offer convenience, but they often come with a host of ingredients that can undermine heart health. Most ready-to-eat frozen entrees are high in sodium, unhealthy fats, and a variety of preservatives that help extend shelf life but do little for your well-being. The high salt content contributes to hypertension, while the saturated and trans fats used in some meals raise cholesterol and increase cardiovascular risk.

Studies in the journal Circulation have linked frequent consumption of processed and packaged foods—including frozen dinners—to higher rates of heart disease, obesity, and metabolic syndrome. Additionally, these meals are often low in fiber and lack the fresh vegetables and whole grains that support a healthy heart. Preparing meals at home with fresh ingredients allows you to control sodium, fat, and nutrient content.

When convenience is necessary, look for frozen meals labeled low-sodium and check ingredient lists for whole grains and plenty of vegetables.

36. Scones and Sweet Biscuits

Scones and sweet biscuits are often enjoyed with coffee or tea, but their rich, crumbly texture comes from generous amounts of butter and sugar. These ingredients make scones and biscuits more akin to pastries than to bread, resulting in a high content of saturated fat and added sugars—both of which contribute to elevated cholesterol and increased cardiovascular risk. Some commercial varieties may also contain cream, icing, or sweet glazes, further increasing their calorie and sugar load.

According to the American Heart Association, diets high in baked goods like scones and biscuits are linked to higher rates of obesity, hypertension, and heart disease. The refined flour base of most recipes offers little in the way of fiber or nutrients, making these treats a source of “empty calories.” For a healthier option, try homemade versions using whole grain flour, reduced butter, and minimal sweetener, or choose a piece of fruit alongside your beverage.

Being selective with treats and mindful of portion sizes can help you savor special occasions without putting your cardiovascular health at risk.

37. Sweetened Applesauce

Applesauce is often chosen as a convenient and seemingly healthy snack, especially for children and those seeking a lighter dessert. However, many commercial brands contain added sugars that can significantly increase the calorie content and diminish the natural health benefits of apples. Regularly consuming sweetened applesauce can contribute to weight gain, blood sugar spikes, and, over time, increase the risk of cardiovascular disease.

The American Heart Association recommends limiting added sugar intake to protect heart health, making unsweetened applesauce a far better choice. Unsweetened varieties retain the fruit’s natural fiber and flavor without the unnecessary sugars that can undermine your diet. For extra nutrition and sweetness, you can stir in a dash of cinnamon or top with a few chopped nuts. Reading labels carefully is important, as some “natural” or “original” applesauces still contain added sweeteners.

Simple swaps like this can help you enjoy familiar foods while prioritizing your cardiovascular wellness.

38. Syrupy Pancakes and Waffles

Pancakes and waffles are classic breakfast favorites, but when made with refined flour and topped with syrup, they become a source of simple carbohydrates and added sugars. Traditional versions are often low in fiber and protein, causing rapid spikes in blood sugar that can contribute to weight gain, insulin resistance, and increased cardiovascular risk. The syrup poured generously over the top adds a concentrated dose of sugar, often exceeding daily recommended limits in just one meal.

According to guidance from the American Heart Association, high intake of simple carbs and sugars—especially at breakfast—can lead to higher rates of obesity, metabolic syndrome, and heart disease. For a heart-healthier option, consider preparing pancakes or waffles with whole grain flour and topping them with fresh fruit or a light drizzle of pure maple syrup. You can also add nuts or seeds for extra fiber and healthy fats.

Swapping out refined ingredients and limiting added sugars helps you enjoy your favorite breakfasts while keeping your heart in mind.

39. Fried Snack Mixes

Snack mixes featuring fried crackers, chips, and seasoned nuts may seem like a tempting option for parties or on-the-go snacking, but they come with serious drawbacks for heart health. These mixes are typically heavy in unhealthy fats from frying oils, many of which are high in saturated or even trans fats, as well as excessive salt for added flavor. The combination of these ingredients can quickly lead to increased blood pressure, higher cholesterol, and a greater risk of cardiovascular disease.

According to findings in the journal Circulation, diets rich in salty, fried snack foods are strongly linked with hypertension and poor heart outcomes. The refined grains and added flavorings found in many mixes further reduce their nutritional value. For a better alternative, look for snack mixes made from raw or dry-roasted nuts, seeds, and whole grain components, and keep an eye on portion size.

Mindful snacking can satisfy cravings without exposing your heart to the risks posed by fried and salty snack mixes.

40. Sugar-Coated Dried Fruit

Dried fruit can be a convenient and nutrient-rich snack, but when it’s coated in added sugars—often listed as “candied” or “sweetened”—it becomes far less heart-friendly. Sugar-coated dried fruits, such as sweetened cranberries, pineapple, or mango, deliver a concentrated source of calories that can quickly raise blood sugar levels and contribute to weight gain. These spikes in blood sugar and excess calorie intake are known risk factors for developing cardiovascular disease and metabolic syndrome.

The American Heart Association emphasizes the importance of limiting added sugars in snacks, even seemingly healthy ones like dried fruits. Unsweetened dried fruit provides natural fiber, vitamins, and minerals without the risks associated with extra sugar. Always read labels carefully and select plain dried fruit, or dry your own at home to ensure no sugar is added.

Small snack swaps, like sticking to plain dried fruit, can make a meaningful difference for your cardiovascular health over time.

Conclusion

The foods we choose each day have a powerful impact on our heart health. By recognizing and limiting foods high in unhealthy fats, added sugars, and excess sodium, we can significantly reduce our risk of heart disease and related complications. Cardiologists agree that mindful, balanced eating—favoring whole, minimally processed foods—lays the foundation for a stronger, healthier heart. Every small change, from reading labels to swapping out risky ingredients, adds up over time. Your heart will thank you for making better choices with every meal.

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified healthcare provider regarding dietary changes or concerns about heart health. Your healthcare team can help tailor recommendations to your unique needs.