12 Foods That Are Bad for Your Heart and What to Eat Instead for Heart Health Month

In this article:

• What you eat affects cardiovascular health. In honor of Heart Health month in February, consider your diet and how it impacts your heart. 
• Ultra-processed foods, fatty and processed meats, fried foods, salty foods, and refined carbohydrates can increase cardiovascular disease risk.
• Learn which foods may be raising cardiovascular risk and how you can swap them for healthier foods and recipes.
• Hydrate with water and limit sodium and alcohol to stay light on your feet. 
• Lark can help you establish healthy habits during Heart Health Month and beyond with 24/7 coaching towards your health and weight loss goals.

Heart Health Month in February is a good opportunity to think about your diet and which changes you can make to support heart health. Some culprits are fried foods, fatty and processed meats, and highly processed foods. These foods may be common and convenient, but there are often healthier swaps that are simple. Here are 12 foods that may not be doing your heart much good, and more nutritious alternatives that are easy to incorporate into your regular diet.

1. Fried Chicken, Fried Fish, and Fried Shrimp

Fried foods are high in fat and calories because they retain oil that they’re fried in. While chicken, fish, and shrimp are naturally high in protein and free from carbohydrates, fried versions tend to be battered in breadcrumbs or another form of carbohydrates. You’ll get a load of calories, fat, and carbohydrates, and possibly not as much protein as you think.

Alternatives: Try oven-baked “fried chicken” or “fried fish fillets” with whole-grain breadcrumbs almond meal for a lower-carb version. Roast, grill, or bake protein instead of frying it, and choose skinless chicken instead of chicken with the skin on. Try flavorful herb-crusted tilapia for a low-carb, low-calorie option. 

2. French Fries

French fries are fried, so they come with excess fats just like fried chicken and fish. Unlike chicken and fish, French fries don’t have much protein. Instead, they’re high in carbohydrates in the form of starch. French fries can both clog your arteries and spike blood sugar. Hash browns are similar, since they’re fried potatoes as well.

Alternative: Try oven-baked potato fries for less fat. For more antioxidants, choose baked sweet potato fries. For a low-carbohydrate choice, try roasted carrot sticks or zucchini sticks to accompany a veggie or turkey burger. For breakfast, consider cauliflower hash browns.

3. Potato Chips

Speaking of fried potatoes, potato chips are another form. They’re calorie-dense, low in protein, and high in carbohydrates and sodium. It’s easy to eat multiple servings at once, adding even more calories and carbs. 

Alternatives: For a whole-grain crunch, try whole-wheat crackers, whole-grain pita chips, or air-popped popcorn. For a low-carb, low-calorie choice, crunch on celery sticks, carrot sticks, They’re great for dipping, too. Choose low-calorie or nutritious dips like hummus, salsa, or a controlled amount of peanut butter.

4. Bacon

Bacon may be a popular choice at breakfast and throughout the day on salads and sandwiches, but it’s not the healthiest. It’s not very high in protein, and it’s high in saturated fat and sodium. 

Alternatives: Try meatless bacon or nitrate-free turkey bacon. Meatless bacon pieces or grilled cubes of chicken breast can be a better option for topping salads and baked potatoes. For breakfast, turkey or meatless sausage can be a higher-protein, lower-fat choice.

5. Hot Dogs, Sausages, and Deli Meats

Processed meats can harm your heart for many reasons because of their saturated fat, sodium, and calories. Hot dogs, frankfurters, sausages, pepperoni, bologna, salami, and ham are a few examples.

Alternatives: Consider meatless sausages and hot dogs, or chicken or turkey-based alternatives without nitrates. Branch out when you make sandwiches by considering protein sources like veggie burger patties, grilled chicken, peanut butter, and low-fat cheese. To salads, add diced chicken, garbanzo beans, feta cheese, or lentils for protein.

6. Candy Bars

Chocolate bars can be high in sugar, low in nutrients, and high in saturated fat. Excess sugar consumption is linked to higher blood triglyceride levels, which are a risk factor for heart disease. In addition, sugar can quickly spike blood sugar levels. When this happens too much, it raises risk for prediabetes and diabetes. Diabetes is a risk factor for cardiovascular disease. Candy bars are also calorie-dense and likely to contribute to weight gain.

Alternatives: For a healthier sweet treat, opt for fruit like blueberries, cut melon, or bananas. Fresh and frozen fruit has fiber and antioxidants, and it’s free from added sugars. For a chocolate craving, try a half-ounce of dark chocolate or 1 tablespoon of chocolate chips. Consider frozen banana chunks rolled in cocoa powder or drizzled with melted dark chocolate. Add ½ ounce of nuts to fruit for a snack with protein and fiber.

7. Soda, Flavored Coffee Drinks, and Sports Drinks

Sugar-sweetened beverages are among the greatest contributors to sugar consumption among Americans. Soda, coffee drinks with sugar or flavoring syrups, sports drinks, sweet tea, and fruit drinks are common sugar-sweetened beverages. In additino to contributing to higher blood sugar and blood triglycerdies, sugar-sweetened beverages are likely to contribute to weight gain, since liquid calories are less filling than calories from whole foods.

Alternatives: Water is a great calorie-free option. Try ice water or hot water with lemon, sparkling water, or water infused with fruit or herbs. Herbal tea, black and green tea, and black coffee or coffee with a splash of almond milk are other hydrating beverages. For flavor, try cinnamon or unsweetened cocoa powder. 

8. Refined Grains Like White Bread, White Pasta, and White Rice

Refined grains have fiber, healthy fats, and other natural nutrients removed from them. That makes them quicker to digest and more likely to spike blood sugar. They’re also stripped of vitamin E, which is an antioxidant that’s naturally in whole grains. White bread, white pasta, white rice, refined cereals, pretzels, and crackers are common refined grains. 

Alternatives: Try whole grains instead of your usual refined grains. Whole-grain pasta, brown rice, quinoa, oatmeal, and whole-grain breakfast cereals are easy to swap. Whole-grain breads are available in a variety of forms like sliced bread, whole-wheat tortillas, whole-grain corn tortillas, whole-grain bagels, and whole-grain English muffins. For snacks, consider whole-grain crackers and air-popped popcorn.

9. Butter and Shortening

Butter and shortening are examples of solid fats. They’re solid at room temperature, unlike oils like olive oil and canola oil. Solid fats are highly saturated, and they’re likely to raise LDL “bad” cholesterol. They’re often used as spreads and in pie crusts and other baked goods. 

Alternatives: Try high-oleic margarine for a lower-calorie, lower-saturated fat option to spread on toast. Pureed ripe avocado, peanut butter, and almond butter are other spread others with a healthier fat profile to support better cholesterol levels. For baking, try vegetable oil or swap half the fat for yogurt or sour cream. For roasting, use a small amount of olive oil. For sauteeing, use a small amount of olive oil or cooking spray.

10. Pastries, Baked Sweets, and Donuts

Pastries and donuts are usually made with white flour, sugar, and a form of fat like shortening, butter, or excess oil for frying. They’re low in nutrients and high in calories, carbohydrates, and fat. Cookies, snack cakes, pies, donuts, muffins, and cupcakes are examples. 

Alternatives: Try making muffins with less sugar and butter, and use applesauce or pureed banana for texture and sweetness. Try a small piece of dark chocolate, fruit, or a few nuts for an alternative to dessert. At breakfast, consider swapping a muffin or doughnut for a whole-grain English muffin with peanut butter and banana. 

11. Fast Food

Not all fast food is bad, but a lot of it is high in saturated fat, sodium, and calories. It also tends to be low in fiber and other nutrients. Burgers, pizza, fried chicken, and fried noodles are examples.

Alternatives: If you eat fast food, look for healthier options like grilled chicken on sandwiches or salads. Brown rice, stir fry with vegetables, and chicken tacos with salsa can be better choices. You can also make your own options at home. Try veggie or turkey burger patties on whole-grain buns with lettuce and tomatoes, or make veggie pizza on whole-grain pita or English muffins using low-fat cheese. 

12. Instant Dinners with Noodles

Mac and cheese and ramen are convenient and tasty, but they’re ultra-processed. They’re often high in sodium, fat, and refined carbs, and they don’t usually come with vegetables and a lot of protein. They might have flavor enhancers like monosodium glutamate, or MSG, and the noodles are often coated with oil.

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Alternatives: Make your own quick meals with whole-grain noodles. If you’re in a hurry, cook noodles ahead of time and heat them when it’s time to eat. Make your own healthy “ramen” or noodle soup with whole-grain spaghetti, vegetables, low-sodium broth, and diced grilled chicken or tofu. Make mac and cheese with low-fat cheese and milk, and blend in spinach, broccoli florets, or pureed squash for fiber and nutrients. 

How Lark Can Help

Take time during Heart Health Month to make small healthy changes and establish new habits. Lark is available 24/7 for encouragement, nutrition and physical activity coaching, and habit tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications. 

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Click here to see if you may be eligible to join Lark today!

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