Foods eaten regularly can become a threat to heart health. Frequent consumption of items high in sodium, sugar and saturated fat can raise blood pressure and increase the risk of cardiovascular disease.
Health.com, a U.S. health media outlet, recently highlighted foods worth cutting back on for blood pressure and heart health, drawing on advice from cardiologists.
Watch the Dressing on Your Salad
Even a salad chosen for health reasons can push up sodium and sugar intake depending on the dressing that goes with it.
Some sauces, such as ketchup and teriyaki, contain large amounts of sugar and salt. Salad dressings can also be high in sugar depending on the product.
"There is a lot of sugar in salad dressings as well," said Dr. Contreras, a cardiologist. "If possible, it is better to make a simple dressing at home using olive oil, vinegar and pepper."
When using store-bought sauces, it helps to check the nutrition label on the back of the package. Comparing sodium and sugar content before choosing a product can help limit excessive intake.
Pepperoni Pizza and Frozen Meals Carry Sodium You Cannot See
Pizza and frozen ready-to-eat meals, both convenient options, were also named as foods to watch.
Pepperoni pizza in particular carries sodium across multiple components, from the dough to the sauce, cheese and processed meat. That is why sodium intake can rise sharply even from a single meal.
"When you add up the sodium in pizza dough, sauce, cheese and processed meat, intake climbs quickly," said Dr. Gupta. "If you really want it, making it at home is one option."
When making pizza at home, using vegetables instead of processed meats such as pepperoni and adjusting the amount of cheese and sauce can reduce sodium intake.
Frozen ready meals also often contain high levels of salt depending on the product. A product marketed as healthy or low-calorie does not necessarily have low sodium.
"You have to be careful with products promoted as healthy," Dr. Contreras said. "Sauces poured over or served alongside the food often contain a lot of salt."
The cardiologists recommended cooking with fresh ingredients where possible and reading nutrition labels closely when buying frozen foods.
Charring Meat and Drinking Often: Cooking Methods and Habits Matter
Beyond the type of food, how it is cooked can also affect health.
Grilling meat directly over a flame or cooking it at excessively high temperatures can produce harmful compounds such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Charring the surface of the meat until it blackens is a habit best avoided.
"Nitrites are a particular concern," said Dr. Yancy. "The chemicals produced can vary depending on how it is grilled."
The American Heart Association (AHA) also advises against prolonged exposure to a direct flame or heating at excessively high temperatures when cooking meat.
Alcohol was likewise singled out as something to cut back on for heart health. Alcohol can raise blood pressure, and heavy drinking is known to increase the risk of cardiovascular disease.
"No alcohol, including wine, is good for heart health," Dr. Gupta said. "Alcohol intake should be reduced as much as possible."
Alcohol is also classified as a Group 1 carcinogen by the International Agency for Research on Cancer (IARC) under the World Health Organization. Experts stressed that protecting heart health requires managing not only how much people drink but also their everyday food choices and cooking habits.
