These foods aren’t off-limits, but it’s best to keep these to special occasions.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- Limit processed meats; they’re high in sodium and saturated fat.
- Cut back on sugar-sweetened drinks linked to heart disease risk.
- Limit fast food that often packs saturated fat, sodium and refined carbs.
When people think about heart health, they often focus on what to add—like vegetables, fiber and healthy fats. But it can also be helpful to recognize foods that may be working against your heart health. Foods high in sodium, saturated fat, refined carbohydrates and added sugars are more strongly linked to heart disease risk, especially when they become a frequent part of your eating routine.
Of course, that doesn’t mean you need to avoid them completely. Instead, being mindful of how much and how often you eat these foods can make a difference. To help, we spoke with heart-health experts to break down five foods that are considered some of the worst for heart health and why they may be worth limiting.
1. Processed Meats
Processed meats like bacon, sausage, hot dogs and deli meat may be worth eating less often. “[They’re] often high in sodium and saturated fat, both of which can decrease heart health over time,” says Serena Pratt, M.S., RDN.
Eating processed meat regularly can make it harder to keep blood pressure and LDL (“bad”) cholesterol within a healthy range. Too much sodium is closely tied to higher blood pressure, while excess saturated fat can raise LDL cholesterol. Over time, that combination can increase heart disease risk by putting more strain on your heart and blood vessels and contributing to plaque buildup in the arteries.
Research also shows that processed meat is linked to a higher risk of cardiovascular diseases such as coronary heart disease and stroke in a dose-dependent manner, meaning that greater intake is associated with greater risk. This means that while having processed meat once in a while is likely fine, eating it too often and in large amounts may negatively affect heart health.
2. Sugar-Sweetened Beverages
Sugar-sweetened beverages (SSBs) like soda, sweet tea, specialty coffees and energy drinks are loaded with added sugars while offering little nutritional value. Plus, they’re digested quickly and don’t keep you full for long, meaning you may find yourself reaching for another drink or snack shortly after.
Too much sugar isn’t great for your heart, either. In fact, the American Heart Association recommends keeping added sugars to no more than 6% of total daily calories—or around 25 grams per day for women and 36 grams per day for men. Yet, a single 12-ounce can of cola contains around 37 grams of sugar, meaning you can exceed the recommended limit with just one drink.
These recommendations are based on numerous studies linking high added sugar intake to a greater risk of heart disease, obesity and other chronic conditions. Catherine Nguyen-Ward, DOexplains that consuming too many SSBs can lead to blood sugar spikes, contribute to insulin resistance and promote accumulation of visceral fat—a harmful type of fat that can promote inflammation. Pratt also notes that many SSBs contain high-fructose corn syrup, which may contribute to higher triglyceride levels. In fact, one study found that SSBs were among the ultra-processed foods most consistently associated with increased heart disease risk.
While enjoying a sweet drink every now and then is fine, try saving them for special occasions and opt for unsweetened drinks—like water, tea or coffee—most of the time.
3. Fast-Food Burgers
Fast-food burgers make the list because they often contain the trifecta of nutrients that can contribute to poor heart health: saturated fat, sodium and refined carbohydrates, say Pratt and Nguyen-Ward.
A typical fast-food burger usually includes a beef patty and cheese high in saturated fat, a bun made with refined carbohydrates and sauces or toppings that contain high amounts of sodium—nutrients the American Heart Association recommends limiting. Fast-food burgers also tend to be high in calories, which may contribute to weight gain and visceral fat storage when eaten in excess over time.
There is not much long-term research on fast-food burgers as a single food category, so the clearest evidence comes from the broader dietary pattern they’re part of. Studies shows that diets higher in ultra-processed foods are associated with an increased heart disease risk, and fast-food meals are a common example of this pattern.
This doesn’t mean a burger once in a while is the issue. The bigger concern is when meals like this show up often enough to replace meals built around minimally processed, heart-healthy foods—like beans, fish, vegetables and whole grains—which can gradually shift the overall diet in a less heart-supportive direction.
4. Pastries
While that daily box of doughnuts in the break room may taste good at the moment, making it a regular habit could take a toll on your heart over time. Foods like doughnuts, toaster pastries, snack cakes and sweet rolls are usually made with refined flour, meaning they’re high in simple carbohydrates and low in heart-healthy fiber. Foods low in fiber generally do less to support healthy cholesterol levels and stable blood sugar patterns, explains Pratt.
Pastries also often contain a high amount of saturated fat, which helps give them their soft, doughy or flaky texture. However, too much of this fat can raise LDL cholesterol and is linked to a higher risk of heart disease.
In the past, packaged baked goods were often considered particularly harmful for heart health due to their trans fat content. However, the FDA has since removed partially hydrogenated oils—the main source of artificial trans fat—from most processed foods in the U.S. This is good news and takes a huge step in the right direction for public health.
That said, the main concern with many packaged pastries today is usually their overall nutritional profile. Many are still high in refined carbohydrates, added sugars and saturated fat, all of which negatively affect heart health when eaten in excess.
5. Instant Ramen
With instant ramen, the biggest heart-health concern is usually its shockingly high amount of sodium. A single package can contain as much as 1,860 milligrams, meaning one bowl can provide up to 80% of the recommended daily limit of sodium of 2,300 mg.
Excess sodium is closely linked to higher blood pressure, which is a major risk factor for heart disease and stroke. The American Heart Association also notes that most sodium in the U.S. diet comes from packaged, prepared and restaurant foods—with instant ramen being a common example.
The noodles themselves are also part of the equation, since they’re made with refined carbohydrates that are typically fried during processing, explains Nguyen-Ward. One study found that more frequent instant noodle intake was associated with higher risk of poor health outcomes and overall mortality in men under 70 specifically. The associations were especially strong when instant noodles were eaten more than 3 times per week.
If you enjoy instant ramen, there are ways to make it a bit more heart-friendly. Try using only part of the seasoning packet (or replacing it with your own seasoning), adding lean protein like boiled eggs or chicken and mixing in vegetables such as carrots, bok choy, mushrooms or broccoli.
Our Expert Take
No single food determines your heart health, but some foods are best saved for occasional enjoyment. Experts recommend limiting foods high in sodium, saturated fat, refined carbohydrates and added sugars—especially when they offer little nutritional value in return. Over time, regularly eating these foods can make it harder to maintain healthy blood pressure, LDL (“bad”) cholesterol, blood sugar and triglycerides, increasing the risk of heart disease.
For better heart health, focus on the overall quality of your diet. Choose nutrient-rich foods like vegetables, fruits, whole grains, lean proteins and fiber-rich options most often, and enjoy less heart-healthy foods in moderation.