Up to 80% of all premature deaths caused by cardiovascular disease are thought to be preventable, driven by risk factors including high blood pressure, high cholesterol, Type 2 diabetes, and obesity. Diet is a key factor in the development of many of these. Dr Sammie Gill, a senior nutrition scientist at the British Nutrition Foundation, has shared the top foods doctors recommend cutting down on to improve heart health.
This advice does not mean you need to cut out certain foods or food groups entirely, she added. Dr Gill said: “Remember, what matters is your overall dietary pattern over weeks, months and years. The focus shouldn’t be eating ‘perfectly’ all the time. It’s not realistic. Choosing to have a takeaway or a cake now and again is not going to derail your health.
“Rapid or drastic changes to your diet are less sustainable long-term. Developing small, repeatable habits is key. It’s about making small adjustments to your diet that you can sustain long-term.”
1. Fatty meats
Cuts of meat with visible fat or noticeable marbling, like pork belly, ribeye steak, short ribs, and lamb shoulder, are higher in saturated fat compared to other cuts of meat, like pork loin, fillet steak, game (e.g. venison), and lamb leg.
Too much saturated fat and not enough unsaturated fat can negatively affect blood fat levels by increasing LDL “bad” cholesterol, which is linked to a higher risk of heart disease and heart attacks.
With meat, avoid frying (opt for grilling or roasting instead) and trim off the fat before cooking. Choose leaner beef or pork mince (5% fat). Other lean mince options include chicken mince. Turkey breast mince is around 2% fat.
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2. Refined grains
Refined grains, found in foods like white bread, white rice and pasta, remove parts of the original grain, meaning that nutrients like fibre, vitamins, and minerals are also lost.
Wholegrains, as the name suggests, retain the whole grain, making them a more nutrient-dense choice.
Wholegrains are naturally higher in fibre. Beta-glucans (found in oats and barley) are soluble, viscous fibres that form a gel-like substance in the gut and are known for their cholesterol-lowering effects.
Keeping cholesterol levels within healthy ranges reduces the risk of heart disease and heart attacks.
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3. Butter, lard, ghee and tropical oils (like coconut)
These are high in saturated fat; for example, butter is 60-65% saturated fat, lard is around 40%, ghee is around 66-70%, and coconut is 92% saturated fat.
High intakes of saturated fat can lead to elevated total cholesterol and LDL (“bad”) cholesterol levels, which are linked to a higher risk of heart disease.
If you use these types of fats and oils regularly, consider trying an unsaturated plant-based option instead, such as olive, rapeseed, or sunflower oil. Evidence shows that replacing saturated fats with unsaturated fats can benefit blood cholesterol and heart disease risk.
If you have high cholesterol, plant stanol or sterol spreads are effective for lowering cholesterol when you have 1.5g – 3g every day (three 10g servings per day).
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4. Processed meats
Processed meats, like bacon, ham, and salami, are generally high in saturated fat and salt, and studies have shown that high intakes of processed meat are linked to a higher risk of heart disease.
Too much saturated fat can increase total and LDL “bad” cholesterol, while too much salt can increase the risk of high blood pressure. Both of these are risk factors for heart disease and heart attacks.
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