A healthy diet lowers the risk of cardiovascular and gastrointestinal diseases. Doctor and nutritionist Natalya Zubareva spoke with socialbites.ca about the most common nutrition mistakes that can harm heart health.
“First, healthy eating helps achieve and maintain a healthy weight. Excess weight is a major factor in many dangerous conditions, including heart and blood vessel diseases, endocrine disorders, type 2 diabetes, and cancer. A diet rich in nourishing foods can help reduce lipid and sugar levels, lower blood pressure, and diminish the risk of clot formation. As cardiovascular risk rises, other health issues often appear, such as gastrointestinal problems, so a clinician will always emphasize the importance of a balanced diet. There are still risk factors that should be avoided,” the expert noted.
The first mistake is a scarcity of vegetables, fruits, and berries.
“Vegetables, fruits, and berries provide phytonutrients—biologically active compounds that add color to foods and deliver real benefits. They help lower cholesterol and blood pressure, support the integrity of capillaries, and offer antioxidant and anti-inflammatory effects,” the nutritionist explained.
The second mistake is eating fried foods frequently.
“Even when fried dishes appear on the table only a few times a week, they can be dangerous. They raise the risk of heart failure, obesity, and hypertension. High cooking temperatures turn the crusts into substances that aggravate aging cells. Frying creates advanced glycation end products that form when sugars react with proteins, effectively caramelizing proteins and driving vascular aging. This contributes to stiffer vessel walls and cardiovascular disease. The use of oils and fats during frying adds more harm because heated fats generate lipid peroxides and aldehydes, which further elevate heart risk,” she added.
The third mistake is frequent sugar consumption.
“Many people are unaware of how much sugar they consume. Sugar hides in desserts, baked goods, dairy products, processed meats, fast food, and cereals. The more sugar a person takes in, the greater the health risk. Excess sugar promotes weight gain and raises the likelihood of serious conditions, including heart problems,” the nutritionist emphasized.
The fourth mistake is excessive salt intake.
“Salt is not only a matter of adding too much at the table. Processed foods such as sausages, chips, snacks, and many fast foods contain high sodium levels. Excess salt is linked to higher blood pressure, heart failure, and stroke risk. The physiological guideline is roughly 1.5 grams of salt per day, yet many people exceed this amount without realizing it,” the doctor explained.
The fifth mistake is a lack of fluids.
“This issue is subtle but common, and it compounds earlier dietary errors. The heart bears the brunt when hydration is insufficient. Dehydration thickens the blood, forcing the cardiovascular system to work harder to pump it. That extra effort can raise blood pressure and strain the heart, increasing the risk of stroke or heart attack,” she said.
It is clear that small, consistent changes can yield meaningful benefits for heart health. By prioritizing plant-based foods, limiting fried items, watching sugar and salt, and ensuring adequate hydration, individuals can support not just a healthier heart but overall well-being. Ongoing guidance from healthcare professionals can help tailor these recommendations to individual needs and regional dietary patterns.