Your heart health and your weight management often go hand in hand, and one of the most crucial factors in both of these areas of your wellness is, of course, your diet. It’s no secret that the food you eat plays an integral role in every facet of your health. Not only is it important to incorporate heart-healthy foods into your meals every day, but it’s also vital to know which foods to cut out if you want to lower your cholesterol, avoid clogged arteries, and slim down. Oftentimes, the worst culprits are obvious; fast food and red meat, for example, are both well-known offenders when it comes to your cardiovascular health. But what you may not know is that sugary food can also do some serious damage to your heart. This is especially true of two popular breakfast foods.

Eating a healthy breakfast is one of the most important things you can do for your health each day. Knowing which options to stay away from can make all the difference in maintaining a balanced diet that can keep your heart and body in great shape. That’s why we checked in with nutritionist Krutika Nanavati to hear about some of the worst, lesser-known artery-clogging breakfast foods that can put your heart health and your weight loss goals at risk. She told us that sugary cereals and pastries are among the worst choices. Read on to learn more about the risks of each.

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1. Sugary cereals

Breakfast cereal is certainly a convenient option when you’re in a rush in the morning. However, while you may be tempted to stock up on this processed food for the simplicity, it’s important to keep in mind that eating it on a daily basis comes with some serious health risks.

One of the biggest concerns is the high sugar content. We all know that consuming too much sugar can result in a range of health complications, including weight gain. According to Nanavati, it could also be detrimental to your heart health. “The high sugar content not only contributes to weight gain but can also lead to inflammation of the blood vessels, putting strain on the heart,” she says.

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And when it comes to weight loss, the lack of nutritional value is another major pitfall. “These cereals often lack the dietary fiber needed for a healthy digestive system and a feeling of fullness,” she says.

However, not all cereals are laden with sugar. There are a few healthy options out there. All in all, it’s always best to check the nutrition label so you can make smart choices.

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2. Pastries and donuts

A delicious breakfast pastry can certainly be hard to resist in the morning. But if you want to shed pounds and maintain optimal heart health, it’s best to stay away from sugary, carb-loaded options whenever possible.

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“Pastries and donuts, popular breakfast choices, are filled with trans fats, sugars, and refined flour,” Nanavati warns. “These ingredients can lead to weight gain and increase the risk of heart disease.”

Like cereal, these deviously delicious breakfast foods tend to lack the essential nutrients your body needs to thrive. When you pair this lack of nutritional value with an excess of processed ingredients, you’ve got yourself a breakfast that’s best saved for those once-in-a-blue-moon “treat yourself” days.

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What to eat instead

Fortunately, there are plenty of healthy alternatives to these sugary options that can promote a healthier heart and body overall. According to Nanavati, “Creating a well-balanced breakfast with high fiber, lean proteins, and healthy fats is crucial for managing weight, promoting heart health, and enhancing overall well-being.” She recommends options like whole-grain toast topped with avocado and eggs or a bowl of oatmeal with fresh fruit and nuts. “These alternatives provide sustainable energy essential nutrients and contribute to a healthy diet.”

All in all, she concludes, “It’s important to steer clear of breakfast foods that are high in saturated and trans fats, as they can have detrimental effects on both heart health and weight loss endeavors.” Got it!