9 Artery-Clogging Foods That Could Damage Your Heart Health And Add Inches To Your Waistline: Pizza & More

When it comes to heart health , your diet plays a pivotal role—not just in maintaining optimal cholesterol levels but also in managing your weight. Foods high in unhealthy fats, sugars, and sodium can lead to arterial plaque buildup, increasing your risk of heart disease while contributing to weight gain, particularly around your midsection. The connection between diet, heart health, and waistline is more intertwined than many realize. Excess fat, especially visceral fat around the abdomen, is metabolically active and can lead to inflammation, insulin resistance, and a host of cardiovascular issues.

Incorporating healthier alternatives into your diet can be a game-changer. Opting for nutrient-dense foods instead of calorie-laden, processed options can help you maintain a healthy weight and support cardiovascular health. Dietitian Catherine Gervacio shares her insights on nine common foods that could be sabotaging your heart and waistline, along with healthier swaps to consider.

1. French Fries

French fries are often the go-to side dish, but they come with a heavy dose of trans fats that can wreak havoc on your heart. "They are cooked in oils high in trans fats that can increase LDL (bad) cholesterol and decrease HDL (good) cholesterol," explains Gervacio. This combination promotes the buildup of arterial plaque, which narrows the arteries and restricts blood flow, leading to increased heart disease risk. Instead, Gervacio recommends opting for baked or air-fried sweet potato fries, which are rich in fiber, vitamins, and antioxidants, offering a healthier and equally satisfying alternative.

2. Bacon

Bacon may be a breakfast staple, but its high saturated fat and sodium content make it a danger to your heart. " Processed meats like bacon contribute to high blood pressure and an increased risk of heart disease," Gervacio notes. The sodium in bacon leads to water retention and elevated blood pressure, both of which strain the cardiovascular system. For a healthier breakfast, consider swapping bacon for lean protein sources such as grilled chicken or turkey breast. Plant-based proteins like lentils and beans are also excellent alternatives that provide essential nutrients without the added risks.

3. Regular Soda

Sugary sodas are not only a source of empty calories but also a major contributor to weight gain and heart disease. Regular consumption of these drinks can lead to insulin resistance and inflammation, both of which are precursors to cardiovascular issues. "This is high in sugar and leads to weight gain, insulin resistance, and inflammation, all of which can contribute to heart disease," Gervacio warns. To quench your thirst, she suggests drinking water infused with slices of fruits like lemon, cucumber, or berries instead, or opting for unsweetened herbal teas.

4. Donuts

Donuts may be a delightful treat, but their combination of refined flour, sugar, and trans fats can cause spikes in blood sugar and contribute to fat accumulation, particularly around the abdomen. This can lead to weight gain and, over time, increase your risk of developing heart disease. Gervacio advises making homemade treats using whole grains, natural sweeteners like honey or maple syrup, and healthy fats like avocado or coconut oil for a healthier indulgence.

5. Margarine

While margarine was once touted as a healthier alternative to butter, some types are loaded with trans fats, which can raise LDL cholesterol and lower HDL cholesterol, leading to clogged arteries. "Use avocado or olive oil as a spread," suggests Gervacio. Both are rich in monounsaturated fats, which are heart-healthy and can help reduce the risk of heart disease.

6. Pizza

Pizza is a comfort food favorite, but its high saturated fat and sodium content, especially when topped with processed meats and extra cheese, can spell trouble for your heart. Gervacio points out that these ingredients can lead to increased blood pressure and cholesterol levels, contributing to heart disease. A healthier option is to make homemade pizza with a whole-grain crust, lean proteins like chicken or turkey, and plenty of vegetables. Using a light amount of cheese or opting for a plant-based cheese alternative can also help cut down on unhealthy fats.

7. Potato Chips

Potato chips are a classic snack, but their high calorie, fat, and sodium content can contribute to weight gain and increase your risk of high blood pressure and heart disease. Instead of reaching for a bag of chips, Gervacio recommends air-popped popcorn seasoned with herbs or homemade kale chips, which are lower in fat and calories and offer more nutritional benefits.

8. Ice Cream

Ice cream might be a beloved dessert, but its high sugar and saturated fat content can lead to weight gain and clogged arteries over time. "You want to enjoy frozen yogurt made with low-fat milk or try a banana 'nice cream' by blending frozen bananas with a splash of almond milk," Gervacio suggests. These alternatives provide a creamy treat without the unhealthy fats, making them a better choice for both your waistline and heart health.

9. Fast Food Burgers

Fast food burgers are notorious for their high levels of saturated fats, trans fats, and sodium, all of which can contribute to plaque buildup in the arteries and increase the risk of heart disease. Instead, Gervacio recommends making a homemade burger using lean protein like ground turkey or a plant-based patty. Serving it on a whole-grain bun with plenty of fresh vegetables not only cuts down on unhealthy fats but also adds fiber and nutrients to your meal, making it a more heart-friendly option.

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