Saturated and Trans Fats
Fats are a necessary part of a healthy diet, but the type of fat consumed dramatically impacts cardiovascular health. Saturated fats, and particularly artificial trans fats, are well-documented contributors to heart disease. While saturated fats raise LDL ('bad') cholesterol, trans fats are considered the worst type of fat, as they both raise LDL and lower HDL ('good') cholesterol. Decades of scientific evidence have consistently demonstrated this association. The US Food and Drug Administration (FDA) has even banned the use of partially hydrogenated oils (PHOs), the main source of artificial trans fat, in most foods to protect public health.
Where to find unhealthy fats
Many common foods are packed with these harmful fats. Industrially produced trans fats were historically used in many packaged goods and fried foods due to their stability and long shelf life. Although many countries have banned or restricted their use, some foods may still contain small amounts. Saturated fats are widely present in the food supply, often in sources that are staples of the Western diet.
- Foods high in trans fat (historically): Shortening, margarine, commercially baked cakes, cookies, and fried fast foods.
- Foods high in saturated fat: Fatty cuts of red meat (beef, lamb, pork), processed meats (sausage, bacon), butter, lard, cream, cheese, and tropical oils like palm and coconut oil.
Excessive Sodium Intake
High sodium consumption is a major, independent risk factor for CVD, primarily by raising blood pressure. Hypertension, or high blood pressure, forces the heart to work harder, stiffens arteries, and increases the risk of heart attack and stroke. While many people focus on the salt they add at the dinner table, the vast majority of sodium in the modern diet comes from packaged, processed, and restaurant foods. The World Health Organization recommends consuming less than 2,000 mg of sodium per day, but average intake often far exceeds this.
Surprising sources of sodium
Sodium is often hidden in foods that don't even taste particularly salty. To reduce your intake, it's essential to be a conscious consumer and read food labels carefully. Many common food items contain unexpectedly high amounts of sodium.
- Processed meats: Ham, bacon, sausage, deli meats, and cured meats.
- Canned goods: Soups, vegetables, and beans.
- Packaged and frozen meals: Pizzas, microwave dinners, and instant noodles.
- Condiments and sauces: Soy sauce, salad dressings, and ketchup.
- Baked goods: Breads, rolls, and pastries often contain significant sodium.
Added Sugars and Sugar-Sweetened Beverages (SSBs)
An excessive intake of added sugars and SSBs is linked to several CVD risk factors, including obesity, type 2 diabetes, inflammation, and high triglycerides. Unlike naturally occurring sugars in fruits, added sugars provide empty calories and a high glycemic load, which can negatively affect metabolic processes. Liquid calories from SSBs are particularly problematic because they do not induce the same feeling of fullness as solid food, leading to higher overall caloric intake and weight gain. A 2024 study even found that just one sugary drink per day was associated with an 18% increased risk of CVD, regardless of physical activity levels.
The link between added sugar and CVD
Beyond simple weight gain, the mechanisms linking added sugars to heart disease are complex and involve multiple pathways. High sugar intake can cause inflammation, oxidative stress, and insulin resistance, all of which damage the heart and blood vessels. This can contribute to atherosclerosis, or the hardening of arteries, which is a major precursor to heart attacks and strokes.
Ultra-Processed Foods and Refined Grains
Ultra-processed foods are industrial formulations containing little to no whole food ingredients and are often high in unhealthy fats, added sugars, and sodium. These foods include many items marketed as convenient or even 'healthy', such as some flavoured yogurts, breakfast cereals, and low-fat products. Studies have consistently shown that a higher intake of ultra-processed foods is associated with higher risks of cardiovascular disease and overall mortality. Refined grains, which are stripped of their bran and germ, are also linked to increased CVD risk, especially when consumed in large quantities without being balanced by whole grains.
Comparison of Dietary Choices for Heart Health
| Unhealthy Choice (Higher CVD Risk) | Healthier Alternative (Lower CVD Risk) |
|---|---|
| Processed meats (bacon, sausage, deli meat) | Lean poultry, fish, legumes, nuts, seeds |
| Industrially produced trans fats (some margarine, baked goods) | Unsaturated fats from olive, avocado, canola, and sunflower oils |
| Sugar-sweetened beverages (soda, sweetened teas) | Water, unsweetened tea, or coffee |
| Ultra-processed snack foods (chips, cookies) | Nuts, seeds, fruits, vegetables |
| High-sodium canned soups and meals | Homemade soups and meals with herbs and spices |
| Refined grains (white bread, pasta) | Whole grains (brown rice, oats, whole wheat bread) |
Reducing your risk with smarter food choices
The good news is that many dietary risk factors for CVD are modifiable. Simple, deliberate choices can have a profound impact on heart health. The key is to shift your overall dietary pattern away from processed foods and towards a plant-predominant approach rich in whole foods. The American Heart Association (AHA) and other health organizations consistently recommend this approach.
Practical steps for healthier eating:
- Prioritize Whole Foods: Build your plate around fruits, vegetables, whole grains, nuts, and legumes.
- Choose Healthy Fats: Opt for unsaturated fats found in olives, avocados, and fish, which can help lower LDL cholesterol.
- Limit Processed Foods: Reduce reliance on ultra-processed items, which are often high in hidden sugars, fats, and sodium.
- Control Sodium: Flavor your food with herbs and spices instead of salt, and choose fresh or minimally processed options over high-sodium convenience foods.
- Rethink Beverages: Make water your primary drink and limit intake of sugar-sweetened beverages.
By focusing on these positive changes, you can actively reduce your intake of foods that increase CVD risk while increasing your consumption of nutrient-dense, heart-protective foods. This holistic approach is far more effective than focusing on single nutrients and contributes to overall well-being.
Conclusion
Identifying what foods increase the risk of CVD is the first step toward a healthier lifestyle. Diets high in trans and saturated fats, excessive sodium, and added sugars from processed foods and beverages are directly linked to elevated cardiovascular risk. By contrast, a dietary pattern emphasizing whole, plant-based foods, lean proteins, and healthy fats is scientifically proven to reduce this risk significantly. Making gradual, sustainable changes toward a whole-foods-based diet can lead to substantial improvements in long-term heart health. The benefits extend beyond just reducing CVD, contributing to better overall health, weight management, and a higher quality of life. For further authoritative guidance, explore the resources from the American Heart Association (AHA) on heart-healthy eating.
