Foods That Contribute to the Risk of Cardiovascular Disease

December 24, 2025 •

6 min read

According to the World Health Organization, cardiovascular diseases are the leading cause of death globally, with unhealthy dietary habits being a major contributing factor. Understanding which foods increase this risk is essential for making informed dietary decisions and protecting your heart.

Quick Summary

Several dietary components significantly raise the risk of cardiovascular disease, including saturated fats, trans fats, excessive sodium, and processed foods. Limiting these foods is key to preventing heart-related issues. The overall dietary pattern is more important than focusing on a single nutrient.

Key Points

Saturated Fats Raise LDL Cholesterol: Found in red meat, butter, and processed snacks, excessive saturated fat intake increases 'bad' LDL cholesterol levels, contributing to atherosclerosis.
Trans Fats are Particularly Harmful: Industrially produced trans fats, found in some fried and baked goods, raise LDL and lower HDL ('good') cholesterol, significantly increasing heart disease risk.
High Sodium Leads to High Blood Pressure: Most sodium intake comes from processed and packaged foods, not the salt shaker. Excess sodium raises blood pressure, a primary risk factor for cardiovascular issues.
Ultra-Processed Foods Increase Cardiometabolic Risk: These foods are often high in sugar, unhealthy fats, and sodium while being low in fiber and nutrients, leading to weight gain and inflammation.
Sugary Drinks Contribute to Heart Disease: High consumption of sugar-sweetened beverages is linked to obesity, diabetes, and increased cardiovascular risk due to blood sugar spikes and excess calories.
Refined Carbohydrates Lack Protective Nutrients: White bread and pasta are stripped of fiber and nutrients, causing blood sugar fluctuations that contribute to metabolic dysfunction and heart disease over time.
Focus on Dietary Patterns: Individual food effects matter, but overall dietary patterns, like the Mediterranean diet, have a greater impact on long-term cardiovascular health.

Saturated and Trans Fats: The Unhealthy Lipid Profile

Dietary fats play a crucial role in heart health, and not all fats are created equal. Saturated and trans fats are particularly harmful due to their negative effects on cholesterol levels, which can lead to plaque buildup in arteries (atherosclerosis). Saturated fats, often solid at room temperature, increase levels of low-density lipoprotein (LDL), or "bad" cholesterol, in the blood. While some research suggests varying effects depending on the food source (e.g., dairy versus meat), excessive intake is consistently linked to elevated LDL.

Trans fats, especially industrially produced trans-fatty acids (TFAs), are even more damaging. They not only raise LDL cholesterol but also decrease high-density lipoprotein (HDL), or "good" cholesterol. Industrially produced trans fats are created through a process called hydrogenation to solidify liquid oils and extend shelf life. The World Health Organization attributes more than 278,000 deaths annually to industrially produced trans fat, emphasizing the critical need to avoid them.

Examples of foods high in unhealthy fats

Processed meats: Sausages, bacon, salami, and deli meats often contain high amounts of saturated fats and preservatives.
Deep-fried foods: French fries, fried chicken, and many restaurant fried items are cooked in oils high in trans fats.
Commercial baked goods: Cakes, cookies, and pastries frequently use shortening or partially hydrogenated oils containing trans fats.
Animal fats: Lard, tallow, and fatty cuts of beef, lamb, and pork are significant sources of saturated fat.
Certain dairy products: Full-fat dairy like cream and ice cream can contribute to saturated fat intake. Note that some dairy saturated fats may be less harmful, but moderation is still advised.

The Dangers of Sodium and Processed Foods

A diet high in sodium is directly linked to an increased risk of high blood pressure (hypertension), a major risk factor for heart disease and stroke. Most of the sodium we consume comes not from the salt shaker but from processed, packaged, and fast foods. This hidden sodium contributes to fluid retention and increases the workload on the heart and blood vessels. Studies show a linear relationship between daily sodium intake and cardiovascular disease risk, with a 6% increase in risk for every 1-gram increase in daily sodium consumption.

Ultra-processed foods are typically high in refined carbohydrates, added sugars, unhealthy fats, and sodium. They are also often low in beneficial nutrients like fiber, vitamins, and minerals. The convenience and palatability of these foods can lead to overconsumption and weight gain, further increasing cardiometabolic risk. Studies have found a significant association between ultra-processed food intake and higher rates of cardiovascular disease, even when accounting for other dietary factors.

Sugary Drinks and Refined Carbohydrates

Excessive consumption of sugar-sweetened beverages (SSBs), like soda and fruit juice, is linked to weight gain, obesity, and an increased risk of heart disease. The high sugar content leads to blood sugar spikes and contributes to inflammation, which is detrimental to heart health. Refined carbohydrates, found in white bread, white rice, and many packaged snacks, have had their fiber and nutrients stripped away during processing. These foods are rapidly digested, causing blood sugar and insulin spikes that can contribute to insulin resistance and metabolic issues over time. Conversely, whole grains and high-fiber foods help stabilize blood sugar and are associated with a reduced risk of heart disease.

Dietary Patterns: Unhealthy vs. Heart-Healthy

Focusing on overall dietary patterns is more effective than fixating on individual foods or nutrients. The synergistic effects of food components are more impactful than any single nutrient alone. The following table compares unhealthy dietary choices with heart-healthy alternatives.


Unhealthy Dietary Habits	Heart-Healthy Alternatives
High intake of processed meats (sausages, bacon, ham)	Emphasis on plant-based proteins (legumes, nuts, seeds)
Regular consumption of sugary drinks (soda, fruit juice)	Choosing water, herbal tea, or naturally flavored water
Frequent eating of fried foods and pastries	Opting for baked, grilled, or steamed foods
Heavy reliance on processed snack foods (chips, crackers)	Snacking on fresh fruit, plain nuts, or seeds
Using animal fats or tropical oils (butter, coconut oil)	Cooking with healthy plant-based oils (olive, avocado, canola)
High consumption of refined grains (white bread, pasta)	Prioritizing whole grains (oats, brown rice, whole-wheat bread)

The Role of Red Meat and Cholesterol in Food

While unprocessed red meat has long been a subject of debate, studies show higher intake can be associated with increased cardiovascular risk. Processed meat intake, however, consistently shows a stronger link to adverse heart health outcomes. Some of this risk is linked to the high saturated fat, sodium, and preservatives present in processed varieties. When consuming red meat, choosing lean and unprocessed cuts and limiting overall intake is recommended.

For most people, dietary cholesterol from foods like eggs and shellfish has a minimal impact on blood cholesterol levels compared to saturated and trans fats. However, those with specific conditions like high cholesterol or type 2 diabetes may need to monitor their intake more closely, and the American Heart Association provides specific recommendations for this population.

Conclusion

Making healthier food choices is a cornerstone of preventing cardiovascular disease. The evidence clearly indicates that a dietary pattern high in saturated fats, industrial trans fats, excessive sodium, and ultra-processed foods significantly increases heart disease risk. Simple substitutions, such as swapping fried foods for baked alternatives, replacing processed meats with plant-based proteins, and choosing whole grains over refined ones, can have a profound impact. By shifting away from these risky dietary habits towards a more heart-healthy eating pattern, individuals can take proactive steps to reduce their cardiovascular risk and improve their long-term health.

Frequently Asked Questions

Saturated fats are typically solid at room temperature and found in animal products like meat and butter. They raise 'bad' LDL cholesterol. Trans fats are created artificially to solidify oils and are worse for heart health because they increase LDL and decrease 'good' HDL cholesterol.

Processed meats like bacon and salami contain high levels of saturated fat, sodium, and preservatives such as nitrates. These ingredients collectively increase blood pressure and cholesterol, raising the risk of heart disease.

For most healthy individuals, dietary cholesterol from foods like eggs has a minimal impact on blood cholesterol levels. It is more important to focus on limiting saturated and trans fats. However, those with specific conditions may need to limit egg intake.

High sodium intake is linked to high blood pressure, or hypertension, which puts extra strain on your heart and blood vessels. Over time, this can lead to heart disease and stroke. The majority of sodium consumed comes from processed foods.

Ultra-processed foods are industrial formulations made with a high degree of processing and contain ingredients like refined carbohydrates, added sugars, unhealthy fats, and sodium. They are harmful because they displace nutrient-rich whole foods, contributing to weight gain and inflammation, and increasing cardiometabolic risk.

Unprocessed red meat consumption has shown some association with increased cardiovascular risk, but processed meat has a much stronger link due to added sodium and preservatives. Choosing lean cuts and limiting overall red meat consumption is recommended for heart health.

Yes. An unhealthy plant-based diet can still contribute to heart disease. A diet heavy in refined grains, sugary drinks, fried foods (like french fries), and sweets, even if plant-based, can be high in sugars and unhealthy fats and lacks the benefits of a diet rich in whole plant foods.