15 Grocery Store Foods That May Increase Your Risk of Heart Failure

Heart failure is a serious condition that affects millions of people worldwide. While lifestyle factors like exercise and managing stress are important, what we eat also plays a huge role in heart health. Many common grocery store foods are loaded with hidden ingredients like sodium, unhealthy fats, and added sugars that can contribute to heart disease. 

It’s important to be aware of what you’re putting into your body to help reduce the risk of heart failure. Here are 15 grocery store foods cardiologists suggest avoiding or limiting to keep your heart healthy.

Processed Meats

Processed meats, like bacon, sausages, and deli meats, are high in sodium and unhealthy fats. These ingredients can increase blood pressure and lead to clogged arteries, which are major risk factors for heart failure. 

Many processed meats also contain preservatives like nitrates, which have been linked to cardiovascular diseases. Regularly consuming these meats can put added strain on your heart. To protect your heart health, it’s best to limit or avoid processed meats and opt for lean, unprocessed protein sources.

Canned Soups

Canned soups might seem like a convenient meal, but they often come packed with high amounts of sodium. Consuming too much sodium can lead to water retention and increased blood pressure, which in turn puts stress on the heart. 

Even “low-sodium” versions can still contain a significant amount of salt. If you love soup, try making your own at home, where you can control the ingredients and keep it heart-friendly. Reducing your sodium intake can go a long way in preventing heart failure.

Frozen Dinners

Frozen dinners are a quick and easy option when you’re short on time, but they often contain large amounts of sodium and unhealthy fats. These pre-packaged meals can be loaded with preservatives and additives that negatively affect heart health. 

Frequent consumption of frozen dinners can contribute to high blood pressure, one of the main risk factors for heart failure. Preparing fresh, whole foods at home is a healthier option that benefits your heart. Look for low-sodium or heart-healthy versions if you need the convenience.

Soda and Sugary Drinks

Sugary drinks like sodas, sweetened teas, and energy drinks are full of added sugars that can contribute to weight gain, high blood pressure, and inflammation—all of which increase the risk of heart failure. Over time, regularly consuming these sugary beverages can strain your heart and lead to various health issues. 

Cardiologists recommend cutting back on sugary drinks and replacing them with water, herbal teas, or other low-sugar options. Reducing your sugar intake can help protect your heart and overall well-being.

Potato Chips and Snack Foods

Potato chips, pretzels, and other packaged snack foods are often loaded with unhealthy fats, sodium, and empty calories. These snacks can lead to weight gain and high blood pressure, both of which are major contributors to heart failure. 

The trans fats in many snack foods can also raise bad cholesterol levels and increase the risk of clogged arteries. Choosing heart-healthy snacks like nuts, fruits, or veggies with hummus can satisfy your cravings without harming your heart.

Fast Food

Fast food is notorious for being high in unhealthy fats, sodium, and calories. Whether it’s burgers, fries, or fried chicken, eating too much fast food can increase your risk of heart failure due to the high levels of trans fats and sodium. 

These meals can spike your blood pressure and cholesterol levels, putting extra strain on your heart. If you’re on the go, look for healthier fast food options or try to limit your intake to occasional treats rather than making it a habit.

Pastries and Baked Goods

Pastries, cookies, and other baked goods are often loaded with sugar and unhealthy fats. While they may taste delicious, consuming them regularly can lead to weight gain and increase the risk of high blood pressure and heart disease. 

Many baked goods are made with trans fats and refined sugars, both of which are harmful to heart health. Opting for homemade treats with healthier ingredients or limiting your consumption of store-bought baked goods can help protect your heart.

White Bread and Refined Grains

White bread and other refined grain products, like white rice and pasta, are stripped of their fiber and nutrients during processing. These foods can cause spikes in blood sugar and contribute to weight gain, which increases the risk of heart failure. 

Refined grains are also low in heart-healthy nutrients like fiber, which helps reduce cholesterol levels. Choosing whole grain options instead can support heart health by providing more nutrients and keeping your blood sugar stable.

Margarine

Margarine was once promoted as a healthier alternative to butter, but many brands contain trans fats that can raise bad cholesterol and increase the risk of heart failure. Trans fats are particularly harmful because they clog arteries and put added strain on the heart. 

Cardiologists recommend using heart-healthy fats like olive oil or avocado instead of margarine. These alternatives provide beneficial fats that can help protect your heart.

Instant Noodles

Instant noodles are a quick and easy meal, but they are often loaded with sodium and unhealthy additives. The seasoning packets that come with these noodles are packed with salt, which can raise blood pressure and strain the heart. 

Regularly consuming instant noodles can increase your risk of heart disease and heart failure. Opting for whole grain noodles or homemade soups with fresh ingredients can give you the convenience without the negative effects on your heart.

Canned Vegetables

While vegetables are generally good for heart health, canned vegetables often come with added sodium to preserve them. This added sodium can contribute to high blood pressure and increase the risk of heart failure. 

If canned vegetables are your only option, look for low-sodium versions or rinse them before eating to reduce some of the salt content. Fresh or frozen vegetables are better options to keep your heart healthy.

Full-Fat Dairy Products

Full-fat dairy products, like whole milk, cheese, and cream, are high in saturated fats. Consuming too much saturated fat can raise cholesterol levels and increase the risk of clogged arteries, leading to heart disease and heart failure. 

Switching to low-fat or fat-free dairy products can reduce your intake of unhealthy fats while still providing the nutrients your body needs. This simple change can make a big difference in protecting your heart.

Pizza

Pizza may be a favorite comfort food, but it’s often loaded with sodium, unhealthy fats, and refined carbs. The combination of processed meats, cheese, and white flour crust can spike blood pressure and cholesterol levels, increasing the risk of heart failure. 

If you love pizza, consider making a healthier version at home using whole grain crust, lean proteins, and plenty of veggies. Reducing the amount of cheese and processed toppings can also make your pizza more heart-friendly.

Creamy Salad Dressings

While salads are a heart-healthy choice, many creamy salad dressings are high in unhealthy fats and sodium. These dressings can turn an otherwise healthy meal into a risk for heart failure. 

Opt for heart-healthy dressings made with olive oil, vinegar, and herbs instead. Making your own dressing at home is an easy way to control the ingredients and ensure that your salads stay nutritious and good for your heart.

Ice Cream

Ice cream is a sweet treat that’s often loaded with sugar and unhealthy fats. Regularly consuming ice cream can contribute to weight gain, high cholesterol, and increased risk of heart failure. 

The added sugars in ice cream can also spike blood sugar levels, leading to inflammation and heart strain. Enjoying ice cream in moderation or opting for healthier frozen desserts like sorbet or frozen yogurt can help protect your heart while still satisfying your sweet tooth.

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