Heart disease ranks as the primary cause of mortality in the United States. Individuals from various racial and ethnic backgrounds are at an increased risk of dying from cardiovascular issues compared to other causes.

These figures are alarming, and if you’ve felt daunted by the task of improving your heart health, know that you’re not alone. Fortunately, there’s no need to commit to a rigorous three-hour daily workout or strictly consume a plant-based diet to nurture your heart. Simple dietary adjustments can make a significant difference.

One of the simplest steps you can take is to remove (or significantly reduce) certain foods that are particularly detrimental to heart health. Here, cardiologists and a nutrition expert share three foods you should think about eliminating from your meals and their healthier alternatives.

Unfortunately for bacon lovers, every expert we consulted agreed: to prioritize heart health, you should either reserve bacon for special occasions or completely remove it from your diet.

“The production methods for bacon can negatively impact cardiovascular wellbeing,” remarked Michelle Routhenstein, a dietitian specializing in preventive cardiology.

“The curing process involving sodium nitrite, along with the high sodium levels, can lead to elevated blood pressure. Additionally, harmful compounds created during cooking, such as polycyclic aromatic hydrocarbons and heterocyclic amines (HCAs), contribute to inflammation and vascular damage, increasing the risk of heart problems overall.”

While bacon is the top culprit, Dr. Saman Setareh-Shenas, a cardiologist at Cedars-Sinai, warns that anyone mindful of heart health should also be cautious with processed meats and red meats. (While often categorized as white meat in cooking, pork is classified as red meat by sources such as the Cleveland Clinic and Diabetes UK.)

“Diets high in red meat, particularly those that include processed varieties, have been linked to increased rates of cardiovascular disease and obesity,” Setareh-Shenas stated. “These foods are often made using sodium and nitrites. Bacon, in particular, contains high levels of salt, saturated fat, cholesterol, heme iron, and harmful compounds.”

White bread—like Wonder Bread or similar products you can find in your local grocery store—can be detrimental to your cardiovascular system, according to Routhenstein.

“White bread is high on the glycemic index and lacks the nutrients and fiber found in whole grains, which can lead to rapid increases in blood sugar levels, insulin resistance, and weight gain—all factors that heighten the risk of heart disease and related issues,” she stated.

Dr. Daniel Luger, a preventive cardiologist at Rush University Medical Center in Chicago, concurred.

“All refined carbohydrates elevate your blood sugar and triglyceride levels,” he noted. “Since white bread lacks healthy fiber and nutrients, what remains is essentially sugar.”

If you’re curious about whether the baguettes from your grocery store’s bakery are any healthier than a loaf of white bread, check the ingredients label for guidance. Luger suggested looking for a “100% whole-grain” stamp and reviewing the ingredient list.

“The first ingredient should be a whole ingredient (like whole wheat or whole grain),” he explained. “Ideally, the list should be short, and you should recognize each ingredient listed.”

In particularly disappointing news, french fries are not beneficial for your heart.

“Frying food alters its nutritional content—the food loses water and absorbs fat,” Setareh-Shenas elaborated. “In the case of french fries, cooking oil is frequently reused, leading to decreased unsaturated fats and an increase in trans fats. French fries are also heavily salted, and excessive sodium intake is linked to elevated blood pressure and a higher risk of heart disease.”

Regular consumption of fried foods has been associated with increased coronary heart disease, hypertension, and obesity,” he added.

Now that you know which foods to avoid, what should you include in your diet to boost heart health?

“I highly advise incorporating more legumes, such as lentils, chickpeas, and beans,” Luger suggested. “They are packed with beneficial fiber and help maintain feelings of fullness, regulate digestion, and support healthy gut bacteria. Plus, legumes can be prepared in large batches, making them perfect for weekday meals.”

If possible, try to add flaxseeds and almonds to your diet, as Routhenstein recommends.

“These foods contain lignans, which offer antioxidant and anti-inflammatory benefits that support heart health by alleviating oxidative stress and inflammation,” she explained. “Along with essential nutrients like vitamin E, alpha-linolenic acid, and magnesium, these compounds contribute to healthier cholesterol levels, blood pressure regulation, and improved vascular health, thus providing valuable protection for the heart.”

In terms of grains, choosing wisely is essential, according to Routhenstein.

“Whole grains like quinoa and whole wheat bread are excellent choices due to their rich nutrient profiles, including fiber, phosphorus, zinc, plant-based protein, and antioxidants, which can collectively lower LDL cholesterol and decrease heart disease risk,” she stated. “Their high fiber content supports stable blood sugar levels and promotes gut health, contributing to overall cardiovascular wellness.”

Maintaining heart health is an ongoing journey, and diet is only a part of it. Routhenstein, Luger, and Setareh-Shenas all stress the importance of regular physical activity and avoiding harmful habits like smoking. However, minimizing bacon, white bread, and french fries is an excellent starting point for better heart health.