What Foods Should You Avoid for Better Heart Health?

So what the types of foods you should avoid as much as possible?

When it comes to protecting your heart, what you eat matters. A balanced diet can help reduce your risk of cardiovascular disease, lower cholesterol and blood pressure, and support healthy weight management. But just as there are foods that support a healthy heart—like oily fish, whole grains and leafy greens—there are also foods that can do the opposite.

We’ll explore the foods to avoid for better heart health, why they’re harmful, and how small changes to your diet can make a significant difference.

Why Diet Is So Important for Heart Health

Heart disease remains one of the leading causes of death in the UK. According to the British Heart Foundation, an unhealthy diet is a major risk factor for developing cardiovascular disease, contributing to issues such as high cholesterol, high blood pressure, obesity, and type 2 diabetes.

The good news? Making dietary changes is one of the most effective ways to reduce your heart disease risk—and it's something you have direct control over.

1. Saturated Fats and Trans Fats

These types of fat can raise levels of low-density lipoprotein (LDL), also known as “bad” cholesterol. High LDL cholesterol can cause a build-up of fatty deposits in your arteries, increasing the risk of heart attacks and strokes.

Foods high in saturated fats to avoid or limit:

• Fatty cuts of red meat (e.g. lamb, pork, sausages)

• Butter, cream, ghee, and lard

• Cheese and full-fat dairy products

• Cakes, pastries and biscuits

• Fried foods and takeaways

Trans fats, which are found in some processed and packaged foods, are even more harmful and should ideally be eliminated from your diet altogether.

Common sources of trans fats:

• Partially hydrogenated oils (check food labels)

• Shop-bought baked goods like doughnuts or pies

• Margarines and shortenings used in fast food production

2. Excess Salt

A high-salt diet is one of the biggest contributors to high blood pressure, which puts extra strain on your heart and blood vessels.

Foods high in salt to avoid or reduce:

• Processed meats – such as bacon, ham and salami

• Crisps and salted snacks

• Ready meals and microwave dishes

• Canned soups and sauces

• Takeaways and fast food

Even some foods that don’t taste salty—like breakfast cereals or breads—can still contain a lot of hidden sodium. Adults should aim for no more than 6g of salt per day (about one teaspoon), according to the NHS guidelines.

3. Added Sugars

Consuming too much sugar increases your risk of weight gain, type 2 diabetes, and inflammation, all of which contribute to heart disease.

Foods high in added sugar to watch out for:

• Sugary drinks – including fizzy drinks and energy drinks

• Flavoured yoghurts

• Cakes, pastries and sweets

• Cereals with added sugar

• Condiments – such as ketchup or sweet sauces

Natural sugars found in fruit and milk are not the concern—it's the refined and added sugars that need to be kept to a minimum.

4. Ultra-Processed Foods

Ultra-processed foods are those that contain many added ingredients, including preservatives, emulsifiers, sweeteners, and colourings. These products are often high in fat, salt, and sugar, and low in nutritional value.

Examples include:

• Ready meals

• Processed snacks (e.g. cereal bars, crisps)

• Instant noodles and packaged soups

• Fast food

• Sweetened breakfast cereals

Eating too many ultra-processed foods has been linked to higher rates of cardiovascular disease and early death, even in people who appear otherwise healthy.

5. Processed and Red Meats

Numerous studies have shown that regular consumption of processed and red meats is associated with an increased risk of coronary heart disease and stroke.

These meats are often high in saturated fat and sodium, and processing methods can introduce harmful compounds.

Examples to reduce or avoid:

• Bacon, sausages, and salami

• Beef burgers and hot dogs

• Tinned or pre-packaged meat products

If you eat meat, choose lean cuts and aim to replace red meat with oily fish, beans, or plant-based proteins where possible.

6. Excessive Alcohol

While moderate drinking is unlikely to harm your heart, excessive alcohol intake is a well-known risk factor for high blood pressure, arrhythmias (irregular heartbeats), and heart failure.

Alcohol is also high in calories and contributes to weight gain and raised triglyceride levels, which are both linked to heart disease.

According to NHS advice, adults should not exceed 14 units of alcohol per week, ideally spread over several days.

What Should You Eat Instead?

Replacing unhealthy foods with heart-friendly alternatives doesn’t have to be difficult. Simple swaps can have a big impact.

Heart-healthy swaps:

• Use olive oil instead of butter or lard

• Choose whole grains like brown rice, oats, and wholemeal bread

• Eat at least five portions of fruit and veg a day

• Include oily fish like salmon or mackerel twice a week

• Opt for unsalted nuts, seeds, and legumes for protein

At Heartsure, we often support patients in making these changes alongside medical treatment, helping them to reduce their cardiovascular risk holistically. If you’re unsure where to start, we can help guide you through your options. Contact us here for a tailored consultation.

Conclusion

When it comes to protecting your heart, knowing which foods to avoid for better heart health is just as important as knowing what to eat. Cutting back on saturated fats, salt, added sugars, and processed foods can lower your cholesterol, blood pressure, and overall risk of heart disease.

You don’t need to make drastic changes overnight—start small, make gradual swaps, and build sustainable habits. A healthy heart is one of the best investments you can make for your future.