Foods to Avoid and Heart-Healthy Tips for Better Heart Health

To manage heart disease effectively, being mindful of certain foods is crucial. Based on UK guidelines and scientific evidence, here are the key foods you should limit or avoid:

1. Salt Bombs: Too Much Sodium

Packaged snacks, ready meals, and even restaurant dishes often contain too much salt. In the UK, the NHS recommends no more than 6g of salt per day (about a teaspoon). Why? Because too much salt raises blood pressure, putting extra strain on your heart and increasing the risk of heart disease. Research shows that cutting your sodium intake can lower blood pressure and reduce heart disease risk by 10-15%.

Actionable Tip: Choose low-salt options when shopping, and check food labels. Opt for fresh ingredients over processed foods, and watch out for hidden salt in sauces and ready-made meals .

2. Trans Fats: The Hidden Villain

Trans fats, found in some fried foods, baked goods, and margarine, raise your bad cholesterol (LDL) and lower the good kind (HDL). Although the UK has phased out most trans fats, they still sneak into certain processed or imported foods. Studies show even small amounts of trans fats can significantly raise your risk of heart disease .

Actionable Tip: Check food labels and avoid products with “partially hydrogenated oils” or “hydrogenated fats.” Even better, focus on whole, unprocessed foods where possible.

3. Saturated Fats: Easy on the Fry-Up

Saturated fats, found in fatty meats, butter, and full-fat dairy, are known to raise LDL cholesterol, which clogs your arteries. The UK guidelines suggest men should have no more than 30g of saturated fat a day and women no more than 20g. Reducing saturated fat intake can dramatically lower your heart disease risk by keeping cholesterol levels in check .

Actionable Tip: Cut back on fried foods and choose lean cuts of meat. You don’t have to give up your favourite meals—just make a few healthier swaps.

4. Sugary Foods and Drinks: Sweet but Dangerous

Sugary snacks, fizzy drinks, and desserts can do more than just add inches to your waistline. They’re linked to weight gain, higher triglyceride levels, and insulin resistance—all major heart disease risks. The British Heart Foundation recommends limiting added sugars to 30g per day—about seven teaspoons .

Actionable Tip: Swap sugary drinks for water and try snacking on fresh fruit instead of sweets. This simple change will protect your heart and give you more stable energy throughout the day.

5. Alcohol: Rethink Moderation

While moderate alcohol consumption, such as a glass of red wine, has been traditionally linked to potential heart health benefits due to antioxidants like resveratrol, recent research paints a more complex picture. New evidence from experts like Dr. Andrew Huberman of Stanford suggests that even moderate drinking can have subtle negative effects on cardiovascular health and other bodily systems. Alcohol consumption, even within recommended limits, can elevate blood pressure, contribute to arrhythmias, and increase the risk of stroke and heart failure over time.

The UK guidelines recommend no more than 14 units of alcohol per week for both men and women, ideally spread across several days. However, it’s important to understand that there is no universally “safe” amount of alcohol, and for those at risk of or managing heart disease, even moderate consumption can contribute to long-term health challenges.

Actionable Tip: Consider reducing alcohol intake or opting for alcohol-free days each week. For those with heart conditions, minimising or eliminating alcohol may be the best approach for safeguarding heart health.