When it comes to protecting your heart, what’s on your plate matters and that starts with knowing what’s on the label. Nutrition labels can be tricky, and even foods marketed as “healthy” can hide ingredients that contribute to heart disease. To make smarter choices for your cardiovascular health, here are the top ingredients to watch out for and why they matter.
1. High Added Sugar
Sugar is one of the most common and sneakiest offenders on food labels. While natural sugars (like those in fruits) are part of a balanced diet, added sugars serve no nutritional value and are linked to increased risk of cardiovascular disease (CVD).
Most added sugars come from sugary drinks, baked goods, and packaged snacks. The FDA’s daily value for added sugar is 50 grams based on a 2,000-calorie diet but many people easily exceed that, especially through sweetened beverages.
Why it matters:
Excess added sugar raises your risk of CVD, especially in women. Research shows consuming over 15% of your daily calories from added sugar may raise the risk of coronary artery disease by up to 20%.
Healthier habits:
- Swap sugary sodas for sparkling water or diluted natural fruit juice.
- Opt for a plant-based diet, which supports heart health and may also benefit brain, eye, and hormonal health.
2. Too Much Sodium
Sodium is essential in small amounts, but too much can raise your blood pressure and increase strain on your heart. Globally, adults consume an average of 4,310 mg of sodium daily almost double the recommended amount.
The ideal limit? Less than 5 grams per day (under one teaspoon). For children, the recommended intake is even lower.
Where it hides:
- Canned soups and vegetables
- Processed meats and cheeses
- Store-bought sauces and dressings
- Frozen and ready-to-eat meals
Even seemingly harmless foods like bread and pizza can carry high sodium loads.
A double whammy:
If you’re cutting sugar to manage diabetes or reduce CVD risk, high sodium can undo those benefits. Together, sugar and salt overload can dramatically increase heart disease risk.
Healthier habits:
- Choose fresh over canned whenever possible
- Look for “low sodium” or “no salt added” labels
- Flavor meals with herbs and spices instead of salt
3. Excess Saturated Fats
Fats play an important role in energy, brain health, and hormone regulation but balance is key. Saturated fats, mostly found in animal products, can raise LDL (“bad”) cholesterol and increase heart disease risk if consumed in excess.
Limit intake to:
- Men: 30 grams/day
- Women: 20 grams/day
Common sources:
- Red meat
- Full-fat dairy
- Butter
- Processed snacks and baked goods
Better fats:
- Monounsaturated fats: Found in olive oil, avocados, and nuts
- Polyunsaturated fats: Found in seeds, fish, and flaxseed oil
Example: Pumpkin seeds are a heart-healthy snack that also offer magnesium and phosphorus—key nutrients for heart rhythm and blood pressure regulation.
Mastering Food Labels for a Healthier Heart
Your heart depends on the choices you make every day. Before you toss that packaged item into your cart, take a moment to scan the label for added sugar, sodium, and saturated fat.
You don’t have to overhaul your entire diet overnight just start with awareness. Choose whole, minimally processed foods whenever possible, and make swaps that support long-term heart health. Your heart will thank you.
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