Amy Brownstein, M.S., RDN
Thu, August 13, 2026 at 2:00 PM UTC
Reviewed by Dietitian Jane Leverich, M.S., RDN
Key Points
What matters most for heart health is what you repeatedly eat over time.
Cardiologists recommend avoiding processed meats and sugary beverages for better heart health
Limiting sodium and engaging in regular physical activity may also help support heart health
Diet plays an important role in heart health, with no single food making or breaking it. Still, research suggests that greater adherence to a healthier eating pattern rich in fruits, vegetables, legumes, nuts, fish and dairy is associated with a lower risk of heart disease. In other words, what matters more for heart health is what you repeatedly eat over time than what you eat once in a while
A heart-healthy eating pattern prioritizes nutrient-dense foods like fruits, vegetables, whole grains, beans, nuts, seeds and fish, while limiting foods that contribute significant amounts of sodium, added sugar, saturated fat and refined carbohydrates. Below, cardiologists share four foods they tend to avoid or limit to support heart health.
1. Processed Meats
Research consistently suggests that diets high in processed meat are associated with a greater risk of heart disease.In fact, Randy Gould, M.D., recommends avoiding processed meats like cold cuts, bacon and hot dogs. The potential effects of processed meat may be related to its sodium, saturated fat and preservative content, says Gould. “Increased sodium can lead to elevated blood pressure and an increased risk of heart disease and stroke, while preservatives, such as nitrates, can lead to arterial stiffness and damage blood vessels,” he explains.
Nitrates added to help preserve processed meat may increase the risk of high blood pressure, which contributes to arterial stiffness and blood vessel damage. Processed meat can also contain saturated fat, which can raise LDL (“bad”) cholesterol and contribute to plaque buildup in the arteries. High LDL cholesterol is a risk factor for heart disease
2. Sugary Beverages
Even just one 8-ounce cup of a sugar-sweetened beverage—such as soda, sweet tea, fruit punch, flavored coffee beverages or energy drinks—can increase your risk of heart disease “Sugar-sweetened beverages contain large amounts of added sugar, which can lead to weight gain, obesity and type 2 diabetes,” says Gould. “Each of these conditions places added stress on the heart,” he adds. Besides that, regularly drinking sugar-sweetened beverages raises triglycerides, LDL cholesterol and blood pressure, contributing to atherosclerosis and the risk of heart disease.
3. Refined Carbohydrates
Refined carbohydrates include baked goods, pastries, regular pasta, white rice and white bread. Compared with whole grains, refined grains have had the bran and germ removed, which strips away some of the fiber and nutrients found in the whole grain and can affect how quickly the body digests the food and absorbs the nutrients from it
The body breaks down refined carbohydrates more easily and quickly, which can lead to greater fluctuations in blood sugar levels. “Frequent glucose surges can lead to insulin resistance and arterial damage,” shares Gould. “Additionally, high intake of refined carbohydrates can lead to increased production (elevated levels) of triglycerides and LDL (bad) cholesterol,” says Gould., Research suggests that replacing refined carbohydrates with whole grains may improve several cardiovascular risk factors.
4. Ultra-Processed Foods
“Ultra-processed foods, such as many packaged snacks, chips, candy and fast food, are often high in added sugars, refined carbohydrates, sodium and calories, while being low in fiber and other beneficial nutrients,” says Christina Michael, M.D. “As a result, they tend to promote overeating and are associated with a higher risk of cardiovascular disease,” she adds
Research suggests that higher intake of ultra-processed foods is associated with an increased risk of cardiovascular disease. However, not all ultra-processed food may affect heart health equally. Part of the challenge is that there is disagreement over how ultra-processed foods are defined and which foods fall into the category. Some packaged breads, cereals and dairy products, for example, can be considered ultra-processed while still providing beneficial nutrients. This is why it’s important to look beyond the processing category itself and consider a food’s overall nutritional profile.
Other Tips to Support Heart Health
While a heart-healthy diet is important, cardiologists recommend adding in these additional habits to help support your cardiovascular health
Engage in regular exercise. Aim to get about 150 minutes per week of moderate-intensity aerobic exercise, such as brisk walking, cycling, swimming or dancing, notes Gould. “These activities strengthen the heart and help improve overall cardiovascular health,” he adds
Incorporate omega-3-rich foods. Fatty fish high in omega-3 fatty acids—including salmon, sardines, anchovies, mackerel and herring—help reduce triglyceride levels and slow plaque buildup in arteries, shares Gould. Aim for two 3-ounce servings of fatty fish weekly to support heart health
Limit sodium. “Excess sodium can lead to elevated blood pressure, which increases the risk for heart disease and stroke,” explains Gould. It’s recommended that adults limit sodium to 2,300 milligrams per day, with the American Heart Association suggesting an ideal cap of 1,500 mg per day to support heart health
Maintain a healthy weight. The American Heart Association includes maintaining a healthy weight as one of its essential eight components of heart health. Weight management helps support blood pressure, cholesterol and blood sugar
Our Expert Take
Supporting heart health means taking stock of your diet and seeing what changes you can make to the overall pattern. Limit foods like processed meats, sugar-sweetened beverages, refined carbohydrates and less-nutritious ultra-processed foods. Prioritize more fruits, vegetables, whole grains, beans, nuts, seeds and omega-3-rich fish. Regular exercise, keeping sodium in check and maintaining a healthy weight can further support blood pressure, cholesterol and blood sugar, all of which affect heart health.
Read the original article on EatingWell
