Heart disease is the leading cause of death in the United States. People of most races and ethnicities in the country are more likely to die from heart-related problems than anything else.
These statistics are staggering, and if you've ever felt overwhelmed while researching what you can do to improve your heart health, you're not alone. The good news? You don't have to exercise three hours a day or eat an all-fish and plant-based diet to stay heart healthy. A few simple adjustments can make a big difference.
One of the easiest things you can do is to eliminate (or severely limit) certain foods that are particularly hard on your heart. Here, cardiologists and nutritionists explain three foods you should eliminate from your diet immediately and what you should eat instead.
bacon
Sorry, bacon lovers, but all of the experts we consulted agreed: if you want to take care of your heart, bacon should be reserved for special occasions or eliminated from your diet entirely.
“The way bacon is produced may have negative effects on heart health,” says Michelle Lusenstein, a nutritionist with Preventive Cardiology.
“The process of curing bacon with sodium nitrite and its high sodium content can increase blood pressure. Also, compounds formed during cooking, such as polycyclic aromatic hydrocarbons and heterocyclic amines (HCAs), contribute to inflammation and blood vessel damage, increasing the risk of heart disease overall.”
While bacon is the most dangerous food, Dr. Saman Setareh Shehnas, a cardiologist at Cedars-Sinai Hospital, says people eating with heart health in mind should also be wary of processed meats in general, as well as red meat. (Pork is often considered white meat in culinary standards, but is classified as red meat by the Cleveland Clinic, Diabetes UK, and other organizations.)
“We know that people who consume a lot of red meat, especially highly processed meat, have higher rates of cardiovascular disease, mortality and obesity,” Setareh-Shenas said. “These foods contain ingredients that are high in sodium and nitrites. Bacon is particularly high in salt, saturated fat, cholesterol, heme iron, polycyclic aromatic hydrocarbons and heterocyclic amines.”
White Bread
White bread (such as Wonder Bread products and similar white breads that come pre-packaged at grocery stores) can be very bad for your heart, according to Roosenstein.
“White bread has a high glycemic index and is lacking in nutrients and fiber compared to whole wheat bread, which can lead to rapid blood sugar spikes, insulin resistance and weight gain, increasing the risk of heart disease and related complications,” she said.
Dr. Daniel Luger, a preventive cardiologist at Rush University Medical Center in Chicago, agreed.
“All refined carbohydrates increase blood glucose and triglyceride levels,” he says. “White bread has had all the healthy fiber and nutrients removed. All that's left is pure sugar.”
If you're wondering whether a baguette from the bread section of your grocery store is healthier than a bag of white Wonder Bread, the ingredients label can provide some clues: Look for the “100% whole grain” stamp on the package and read the ingredients list carefully, Ruger suggested.
“When you look at an ingredients list, you want to see the first ingredient listed as whole (whole wheat, whole grain, etc.),” he says. “Ideally, when you look at an ingredients list, you only want to see a handful of ingredients and be able to recognize what those ingredients are.”
french fries
The particularly bad news is that french fries offer no heart benefits.
“When food is fried, its nutritional value changes: it loses water and absorbs fat,” Setareh Shehnas explains. “In the case of french fries in particular, the oil is often recycled, losing unsaturated fats and increasing trans fats. Also, french fries are heavily salted, and high sodium intake has been linked to increased high blood pressure and heart disease.”
He added that regularly eating fried foods in general has been linked to increased coronary heart disease, high blood pressure and obesity.
What should you eat instead?
You know what not to eat, but what foods can improve your heart health?
“I highly recommend increasing your intake of legumes, such as lentils, chickpeas, and beans,” says Rueger. “Legumes are high in healthy fiber, promote satiety, help regulate bowel movements, and feed healthy gut bacteria. Plus, they're easy to prepare in large quantities, making them a great choice for weekday meals.”
If you can incorporate flaxseeds and almonds into your diet, Lusenstein recommends doing so.
“These foods contain lignans, which have antioxidant and anti-inflammatory properties that support heart health by reducing oxidative stress and inflammation,” she said. “These compounds, along with other nutrients such as vitamin E, alpha-linolenic acid, and magnesium, contribute to improved cholesterol levels, blood pressure regulation, and vascular health, collectively providing cardioprotective benefits.”
When it comes to grains, choosing the right one is key, according to Lausenstein.
“Quinoa and whole wheat bread are heart-healthy choices because they are high in nutrients, including fiber, phosphorus, zinc, plant protein and antioxidants, which may help lower LDL cholesterol and reduce the risk of heart disease,” she said. “Their high fiber content helps regulate blood sugar levels and promotes gut health, which translates to overall heart health.”
Keeping your heart healthy is a lifelong journey, and diet is only one part of it. Lusenstein, Rueger, and Setareh-Shenas all stressed the importance of regular exercise and avoiding habits like smoking. But avoiding bacon, white bread, and French fries whenever possible is a good place to start.
