15 Foods Cardiologists Never Eat + 10 Heart-Healthy Alternatives They Choose

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15 Foods Cardiologists Never Eat + 10 Heart-Healthy Alternatives They Choose

By Chu E. - June 13, 2025

When it comes to protecting your heart, few experts are as knowledgeable as cardiologists. These heart specialists see firsthand the long-term effects that certain foods can have on heart health. They often steer clear of specific items known to increase the risk of high blood pressure, cholesterol, and heart disease. But avoiding these foods doesn’t mean sacrificing flavor or satisfaction. Instead, cardiologists opt for delicious, nutrient-rich alternatives that support a healthy heart and overall wellbeing. In this article, we’ll reveal the top 15 foods cardiologists never eat—and introduce 10 wholesome swaps they choose instead. Get ready to transform your plate and protect your heart, one bite at a time.

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1. Processed Meats

15 Foods Cardiologists Never Eat + 10 Heart-Healthy Alternatives They Choose — Crispy bacon strips and savory sausages are artfully arranged on a platter, showcasing classic processed meats. | Image source: Photo by Julia Filirovska on Pexels

Processed meats—such as bacon, sausage, and deli slices—are notorious for their high levels of sodium and saturated fat. These ingredients can raise blood pressure and cholesterol, putting extra strain on your heart. According to the World Health Organization, regular consumption of processed meats is strongly linked to an increased risk of cardiovascular events. Cardiologists often avoid these products, recommending fresh, lean proteins as safer, heart-healthy options.

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2. Sugary Beverages

Sugary drinks like sodas and energy drinks may seem harmless, but they’re packed with added sugars that can quietly undermine heart health. These beverages contribute to obesity, diabetes, and high blood pressure—all leading risk factors for heart disease. The American Heart Association cautions that even moderate consumption of high-sugar drinks can raise cardiovascular risk. For cardiologists, skipping these sweetened beverages is an easy way to protect the heart and maintain overall health.

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3. Deep-Fried Foods

Crispy favorites like French fries and fried chicken may tempt your taste buds, but they’re loaded with trans fats and extra calories. These deep-fried foods can raise your LDL (bad) cholesterol and clog arteries over time. Research from the Harvard T.H. Chan School of Public Health links frequent fried food consumption with a significantly higher risk of heart disease. That’s why cardiologists typically avoid these menu items in favor of healthier cooking methods.

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4. Margarine (with Trans Fats)

Not all margarines are created equal. Stick margarines often contain artificial trans fats, which are especially harmful for heart health. These fats can drive up bad cholesterol and lower good cholesterol, greatly increasing cardiovascular risk. Although the FDA has banned most trans fats in foods, some processed spreads and baked goods still contain them in small amounts. Cardiologists read labels carefully and steer clear of margarine brands with partially hydrogenated oils.

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5. Packaged Snack Cakes and Pastries

Packaged snack cakes and pastries may be convenient, but they’re loaded with refined sugars, trans fats, and preservatives. These ingredients not only spike blood sugar but also promote inflammation and the buildup of arterial plaque—factors that can damage your heart over time. The Mayo Clinic warns that such processed treats should be enjoyed rarely, if at all. Cardiologists look for naturally sweet options with fewer additives to satisfy cravings.

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6. Fast Food Burgers

Fast food burgers may be a convenient meal, but they typically contain saturated fats, refined carbohydrates, and an overload of salt. These ingredients can quickly add up, leading to higher cholesterol and blood pressure with regular consumption. The CDC highlights the role of such foods in promoting heart disease. That’s why cardiologists often skip the drive-thru in favor of more balanced, home-cooked meals that support long-term cardiovascular health.

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7. Canned Soups (High Sodium)

Many canned soups pack a surprising amount of sodium into each serving, making them a hidden culprit for elevated blood pressure. High sodium intake is directly linked to an increased risk of heart disease, according to the American Heart Association. Cardiologists recommend choosing low-sodium versions or, even better, preparing homemade soups where you control the salt content. This simple swap can make a big difference in long-term heart health.

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8. Potato Chips

Potato chips may be a popular snack, but they’re loaded with salt, trans fats, and empty calories. Frequent snacking on chips is linked to weight gain and hypertension, both of which threaten heart health. According to Harvard Health Publishing, processed snacks like these can also trigger inflammation in the body. Cardiologists often reach for crunchy, nutrient-dense alternatives that satisfy cravings without compromising cardiovascular wellness.

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9. White Bread and Refined Grains

White bread and other refined grains are stripped of fiber and important nutrients during processing. This lack of fiber causes rapid spikes in blood sugar, which over time can strain your heart and arteries. Research from Johns Hopkins Medicine links diets high in refined grains to an increased risk of heart disease. Cardiologists prefer whole grain options that support steady energy and improved cardiovascular health.

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10. Ice Cream (Full-Fat)

Full-fat ice cream may be a classic treat, but it’s loaded with saturated fats and added sugars. These ingredients can encourage plaque buildup in arteries, increasing the risk of heart disease. According to the Cleveland Clinic, enjoying ice cream in moderation—or choosing lighter, lower-sugar alternatives—can better support heart health. Cardiologists often reach for frozen yogurts or fruit-based desserts when they want something sweet and refreshing.

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11. Microwave Popcorn (with Trans Fats)

Microwave popcorn might seem like a harmless snack, but some brands add artificial trans fats and excessive salt to boost flavor. These ingredients can quietly elevate your risk of heart disease, as highlighted by the FDA. Cardiologists recommend reading ingredient labels closely or making air-popped popcorn at home. This way, you enjoy a heart-healthy crunch without the unwanted fats or sodium overload.

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12. Flavored Yogurts (High Sugar)

Flavored yogurts often masquerade as healthy, but many varieties contain as much sugar as desserts. This excess sugar can raise triglyceride levels and contribute to heart problems over time. According to Harvard Health Publishing, choosing plain or low-sugar yogurts is a much better option for your heart. Cardiologists frequently opt for unsweetened yogurts, adding fresh fruit for natural sweetness and extra nutrients.

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13. Cheese (Highly Processed)

Highly processed cheeses, like cheese slices and spreads, are packed with sodium and saturated fats. These can contribute to hypertension and raise the risk of heart disease over time. The American Heart Association suggests that if you enjoy cheese, opt for natural varieties and keep portions moderate. Cardiologists often skip processed options in favor of small amounts of real, aged cheese for better heart health.

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14. Frozen Pizza

Frozen pizzas might be a quick fix for dinner, but they’re often overloaded with sodium, refined carbohydrates, and unhealthy fats. These ingredients make frozen pizza a frequent offender when it comes to poor heart health. The Cleveland Clinic warns that these processed pies can contribute to hypertension and high cholesterol. Cardiologists recommend making pizza at home, using whole grain crusts and fresh toppings to keep your meal heart-friendly.

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15. Cream-Based Sauces

Rich sauces like Alfredo are packed with saturated fats and extra calories—two things cardiologists try to limit. Regularly indulging in cream-based sauces can clog arteries and send cholesterol levels soaring. The Harvard T.H. Chan School of Public Health recommends healthier fats and lighter sauces. For heart health, experts often swap heavy creams for olive oil, tomato-based, or yogurt-based sauces that deliver flavor without the extra risk.

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16. Grilled Salmon

Grilled salmon is a favorite among cardiologists for good reason—it’s packed with omega-3 fatty acids that help fight inflammation and lower the risk of heart disease. The American Heart Association recommends enjoying fatty fish like salmon at least twice a week. Its rich, savory flavor and heart-protective benefits make it a smart and satisfying alternative to less healthy protein choices.

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17. Oatmeal

Oatmeal is a heart-healthy breakfast staple packed with soluble fiber, which helps lower LDL (bad) cholesterol levels. Unlike sugary cereals, plain oatmeal supports steady energy and keeps you feeling full longer. According to Johns Hopkins Medicine, enjoying oatmeal regularly is a simple way to promote better heart health. Top with fresh fruit or a sprinkle of nuts for added flavor and nutrition, without the need for extra sugar.

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18. Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are nutritional powerhouses, brimming with vitamins, minerals, and antioxidants. These nutrients play a vital role in maintaining healthy blood pressure and overall cardiovascular function. According to the Cleveland Clinic, adding more leafy greens to your diet can have a significant positive impact on heart health. Cardiologists often recommend a daily serving, whether in salads, smoothies, or side dishes, for their heart-protective benefits.

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19. Avocado

Avocados are rich in monounsaturated fats, the kind that help lower LDL (bad) cholesterol while boosting heart health. Their creamy texture makes them a nutritious alternative to spreads or toppings like butter and cheese. The Mayo Clinic highlights avocados as a heart-smart ingredient worth adding to your meals. Cardiologists often recommend them on toast, salads, or as a flavorful dip in place of less healthy fats.

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20. Berries

Blueberries, strawberries, and raspberries are bursting with antioxidants and fiber, two key nutrients that help reduce the risk of heart disease. According to Harvard Health Publishing, the compounds in berries can help fight inflammation and support healthy blood vessels. Cardiologists frequently recommend adding a handful of berries to breakfasts, salads, or snacks for a delicious and easy way to give your heart a nutritional boost.

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21. Extra Virgin Olive Oil

Extra virgin olive oil is a cornerstone of the Mediterranean diet, celebrated for its abundance of monounsaturated fats that protect heart health. Instead of butter or margarine, cardiologists often drizzle olive oil on vegetables, salads, or whole grains. The Harvard T.H. Chan School of Public Health notes that using olive oil can help reduce inflammation and cholesterol. It’s an easy, flavorful swap for healthier cooking and meal prep.

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22. Nuts and Seeds

Almonds, walnuts, chia, and flaxseeds are packed with healthy fats, fiber, and plant-based protein—all proven to help lower cholesterol and reduce inflammation. As highlighted by the American Heart Association, a small handful makes a satisfying snack or a crunchy salad topping. Cardiologists frequently recommend these nutrient-dense options as a smart, heart-protective addition to daily meals. Just remember to choose unsalted varieties for the greatest benefit.

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23. Beans and Legumes

Beans, lentils, and chickpeas are loaded with plant-based protein and soluble fiber, both of which support healthy cholesterol levels. These versatile foods make an excellent heart-healthy swap for red meat, providing lasting energy without saturated fat. According to Johns Hopkins Medicine, regularly including beans and legumes in your diet can significantly improve cardiovascular health. Toss them into salads, soups, or grain bowls for added nutrition and heart protection.

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24. Whole Grains

Choosing whole grains such as brown rice, quinoa, and whole wheat bread is a simple way to boost fiber intake and support heart health. Unlike refined grains, whole grains retain important nutrients that help lower cholesterol and regulate blood sugar. The Mayo Clinic recommends making whole grains a staple in your daily meals. Cardiologists often suggest swapping out white bread and pasta for whole grain versions to maximize cardiovascular benefits.

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25. Low-Fat Yogurt

Low-fat or plain Greek yogurt is a favorite among heart health experts for its probiotics and high-quality protein. Unlike sugary or full-fat dairy products, it delivers nutrition without excess sugars or saturated fats. According to Harvard Health Publishing, choosing plain or low-fat yogurt helps support both gut and heart health. Cardiologists often recommend it as a satisfying snack or breakfast base, topped with fruit or nuts for added flavor.

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Conclusion

Making mindful choices about what you eat can have a profound impact on your heart health and overall well-being. By steering clear of highly processed, sugary, and fatty foods, and instead embracing nutrient-rich, heart-healthy alternatives, you’re taking powerful steps toward preventing heart disease and boosting your vitality. As cardiologists recommend, these simple swaps add both nutrition and flavor to your daily meals.

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