After more than two decades of treating heart disease, clogged arteries, and metabolic issues, Dr. Sanjay Bhojraj, MD, discovered a pattern that altered his perspective on a heart-friendly diet.
Many of his patients believed they were doing everything right—exercising, managing stress, and following what they thought was a healthy diet.
Yet despite these efforts, they still ended up in his office with severe heart problems.
The more he observed, the clearer it became: the biggest threat to heart health often hides in everyday food choices.
Dr. Bhojraj found that some of the most harmful foods in the American diet don’t come with warning labels.
Instead, they’re often marketed with health claims like “heart smart,” “plant-based,” or “low-fat.”
However, behind the clever marketing are processed foods that raise blood sugar levels, cause inflammation, and gradually damage arteries.
His heart-friendly diet advice comes from years of saving lives
As a board-certified interventional cardiologist and certified functional medicine expert, Dr. Bhojraj has witnessed firsthand the impact of poor diet habits on the human body.
Drawing from decades of experience, he shared nine common foods to avoid for heart health—not out of strictness, but from seeing their real impact on patients over time.
Highly processed plant-based “meats”
“‘Plant-based’ doesn’t always mean heart-healthy. Many meat substitutes are ultra-processed, filled with sodium, inflammatory oils, and synthetic additives like methylcellulose and soy protein isolate,” the doctor writes.
Dr. Bhojraj cautioned that while plant-based diets can be beneficial, processed foods disguised as “healthy” can have the opposite effect. Many of these substitutes are loaded with lab-made ingredients that disrupt the body’s balance.
He recommends sticking to lentils, beans, or minimally processed tofu, which support a genuinely heart-healthy diet and cleaner nutrition.
Processed deli meats
Convenient but potentially hazardous, deli meats are preserved with nitrates and nitrites—chemicals that can form harmful compounds within the body.
Dr. Bhojraj warned that these additives raise blood pressure, damage arteries, and even increase cancer risk.
His cardiologist tip: roast and slice your own turkey or chicken breast at home for a fresher, cleaner option that aligns with a healthy diet.
Soda and energy drinks
These sugary beverages do more than satisfy a sweet craving—they flood the body with inflammatory compounds and overwork the adrenal glands.
Dr. Bhojraj said even “diet” versions are worse because artificial sweeteners disrupt the gut microbiome, which plays a significant role in heart health.
His nutrition advice: Replace soda and energy drinks with sparkling water and lemon or iced herbal tea for a cleaner, heart-healthy approach to diet.
Sugary breakfast cereals
“They look harmless. They’re marketed with smiling cartoon mascots and sometimes even carry health claims.”
Dr. Bhojraj said most breakfast cereals are “desserts in disguise.” Their high sugar content causes quick insulin spikes, leading to energy crashes, fatigue, and long-term heart complications.
He often reminds patients that these cereals are no better than eating a donut for breakfast.
His nutrition advice: choose steel-cut oats with berries and cinnamon. They provide real fiber, antioxidants, and stable energy that support heart health and a heart-friendly diet.
White bread and refined carbs
Refined carbs, such as white bread, crackers, and pastries, break down quickly in the body, leading to rapid spikes and crashes in blood sugar levels.
Over time, these swings lead to insulin resistance and increase the risk of type 2 diabetes and heart disease.
His cardiologist tip: choose 100% whole grain or sprouted bread instead. They digest more slowly, provide lasting energy, and support a healthy diet.
Margarine and fake butter spreads
Once promoted as part of a heart-healthy diet, margarine turned out to be one of the most misleading nutrition advice trends of the last century.
Many brands still contain trans fats—engineered to last longer on shelves but highly damaging to the heart.
Trans fats raise LDL (bad cholesterol), lower HDL (good cholesterol), and harden arteries. Even small amounts can harm the blood vessels over time.
Dr. Bhojraj recommends switching to grass-fed butter or extra-virgin olive oil for their natural flavor and improved heart health.
Deep-fried foods and fast food snacks
Yes, they taste great, but deep-fried favorites like corn dogs, French fries, and funnel cakes come with a heavy cost.
They’re often cooked in industrial seed oils that oxidize at high temperatures, forming toxic byproducts.
Dr. Bhojraj compared them to tiny abrasives on the inside of your arteries: “Imagine each fried bite as sandpaper on your arteries,” he said.
These foods can increase the risk of high blood pressure, stroke, and heart attacks.
He recommends oven-baked versions made with olive or avocado oil—better choices for heart health and overall well-being.
Flavored coffee creamers
That daily splash of flavored creamer may seem harmless, but it’s often filled with hydrogenated oils, sugars, and artificial flavors.
Over time, these additives promote inflammation and plaque buildup in the arteries.
Dr. Bhojraj recommends a better option for a healthy diet: unsweetened almond or oat milk with cinnamon or vanilla extract.
Canned soups with high sodium
A single serving of canned soup can contain nearly an entire day’s worth of sodium. Over time, excessive salt intake can raise blood pressure and strain the heart.
Dr. Bhojraj explained that if you wouldn’t drink a glass of seawater, think twice before sipping that overly salty soup.
His nutrition advice: make homemade soup using fresh vegetables, herbs, and sea salt to taste. This simple swap can make a big difference in heart health.
Building a heart-friendly diet for life
Dr. Bhojraj knows changing habits takes time. His message is encouraging rather than strict:
“I’ll never touch any of these foods, but you don’t need to overhaul your entire diet overnight. Small swaps add up, and your bloodwork will prove it. And of course, consult with your healthcare provider before making any drastic changes.”
Through years of experience, this cardiologist’s tips highlight a simple yet profound truth: Heart health begins with mindful choices.
Avoiding harmful processed foods and making small, consistent changes can lead to a truly heart-friendly diet—one that keeps your body strong and your heart beating longer.
Meanwhile, here’s Healthline’s video on 10 heart-healthy foods you need to add to your diet today and get inspired to build your own heart-friendly diet.
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