A cardiologist shares the 5 foods she avoids for a ‘healthy heart’—and what she eats instead

As a cardiologist who has treated thousands of patients, I am often asked what foods I should eat for a healthy heart.

Of course, you don’t have to be a nutritionist to know that eating cheeseburgers, donuts, and fries consistently doesn’t work. However, there are many popular choices that aren’t as good for your heart as you might think.

Here are five foods I always try to avoid overeating, and the foods I chose to replace them with.

Many people are surprised to learn that bread and baked goods are some of the largest contributors of sodium in our diet. It is a major risk factor for stroke.

For example, a plain bagel can contain 500 milligrams of sodium, about one-third the daily amount recommended by the American Heart Association for most adults.

Refined flour in bread can also spike blood sugar levels. And remember, just because it’s brown doesn’t make it any better.

For fiber content, I try to look for visible grains and seeds throughout each slice, aiming for at least 3 grams of fiber per 100 calories.

Too much butter isn’t good for your heart, and alternatives such as margarine aren’t always better.

Before the FDA implemented a ban on partially hydrogenated oils in 2015, margarine was high in trans fats (which raise “bad” cholesterol and lower “good” cholesterol). Don’t make margarine automatically good for you.

Many on the market are made with palm oil, which contains high amounts of saturated fat that can raise cholesterol.

Margarine made from olive or linseed oil is a better choice. Olive oil contains very little saturated fat and no trans fat.

Milk and dairy products containing milk fat are the main sources of saturated fatty acids. Skim milk may be a better option, but I encourage people to switch to skim milk and try alternatives.

Almond, cashew, and macadamia nut milks are high in heart-healthy unsaturated fats, as are soy, hemp, and flax milks.

If you’re drinking milk because it’s a good source of calcium, know that calcium is found in a variety of foods. Canned salmon is all heart-healthy options that can add calcium to your diet.

Although it may be sugar-free, diet sodas can disrupt biochemistry. It has been shown that it can affect the production of important proteins.

As a refreshing beverage option, I like tea, which is rich in heart-healthy compounds that help fight inflammation and cell damage. Related.

Another great option is a glass of sparkling water with fresh fruit and mint leaves.

It may sound healthy, but most granola bars contain a lot more than the oats, nuts, and fruits that are usually highlighted on the front of the package.

Many products also contain counterproductive ingredients like sugar, artificial sweeteners, and palm oil.

I much prefer raw nuts as a satisfying snack. When eating oats, it’s common to have an oatmeal breakfast with dried or fresh fruit as a sweetener.

Dr. Elizabeth Crodus Cardiologist and Founder Step One FoodsTrained at the Mayo Clinic and Johns Hopkins, Dr. Clodus has published dozens of scientific papers and authored books for patients throughout his career.Slay the Giant: The power of prevention to beat heart diseaseserved as the first editor-in-chief of Cardiosmart.org.

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