A healthy lifestyle and proper nutrition stand out as the most important defenses against cardiovascular diseases. A SM-Clinic cardiologist emphasized this during a conversation about heart health.
According to medical guidance, trans fats are among the most harmful fats found in everyday foods. The body does not metabolize trans fats efficiently, so they linger in the bloodstream longer, lifting the level of “bad” cholesterol and raising the risk of atherosclerosis. These fats have no redeeming nutritional value and are linked to several heart-related issues when consumed in excess.
Trans fats show up in many familiar products, including certain margarine and spreads, cocoa butter substitutes, and some milk fat substitutes. They are also common in fast food items such as french fries, snacks, burgers, and certain snacks, as well as in confectionery like chocolate, cakes, cookies, and candies. Foods containing more than 2 grams of trans fat per 100 grams of fat are often labeled as relatively risky, yet manufacturers may fail to disclose these values clearly. In practice, items such as popcorn or fries can keep trans fats hidden, and the exact amount is not always stated on packaging. Terms like cooking oil, hydrogenated oil, modified vegetable oil, saturated fat, or specialty oil can mask the presence of trans fats, making it easy for consumers to overlook their intake.
Saturated fats also contribute to higher levels of bad cholesterol. They are primarily found in fatty dairy products such as high-fat cheeses and cottage cheese, certain meat products like pork, some confectionery, and vegetable oils such as palm and coconut oil. These fats can accumulate in the bloodstream and impact heart health over time.
Table salt is another nutrient that can pose risks when consumed in excess. While salt is essential in small amounts, overconsumption is linked to fluid retention, edema, high blood pressure, and other cardiovascular concerns. It is important to note that a large portion of daily salt intake is often hidden in prepared foods. When people add salt during cooking or at the table, or consume highly salted pre-made meals, the overall intake can quickly exceed recommended limits. Common culprits include bread, sausages, smoked products, fast food, savory snacks, bouillon cubes, canned foods, chips, olives, tomato juice, mayonnaise, and a range of sauces. There is also a notable amount of hidden salt in cookies, certain cereals, and everyday snacks.
Another major concern is sugar, which appears in substantial quantities in candies, flavored dairy drinks, sweet sodas, and many fruits and juices.
“Along with the sugar added to tea or coffee, it is essential to account for sugar that naturally occurs in foods,” the doctor noted. Excess sugar can disrupt metabolism and promote weight gain. It may also contribute to thiamine deficiency, which in turn can affect heart muscle health and other vital functions.
Processed meats and certain prepared foods often contain flavor enhancers, preservatives, and stabilizers in high concentrations. Regular consumption of these additives can gradually harm overall well-being and place additional stress on the heart and blood vessels.
In summary, a balanced approach to nutrition—prioritizing whole foods, minimizing trans and saturated fats, moderating salt, and reducing added sugars—supports cardiovascular health and long-term well-being. A thoughtful, steady pattern of healthy choices is a reliable strategy for reducing risk and maintaining heart health over time.