A nutrition expert has warned that people could be unknowingly eating food which could cause their heart damage. Cardiologist Magdalena Perelló said some common products in our diet can have a silent but harmful impact on the health of our hearts.

He explained that the worrying thing is that these effects do not always manifest with obvious symptoms, which means they go unnoticed for years. Dr Perelló said: “The worrying thing is that these effects don’t always manifest with obvious symptoms , which means they go unnoticed for years. However, they accumulate over time, increasing the risk of hypertension, arteriosclerosis, heart attacks, and other heart diseases. For this reason, the specialist has revealed the five foods you should avoid or limit if you want to protect your heart in the long term.

” The worrying thing is that many people believe they eat well simply because they don’t overeat or because they avoid obvious fats like fried foods. But there are everyday foods that, when consumed regularly, have a silent but very negative impact on the heart.”

Many people believe that they eat well simply because they do not overeat or because they avoid obvious fats, but there are everyday foods that, consumed regularly, have a silent but very negative impact on the heart.

These are the five foods that, according to Perelló, you should avoid or reduce if you want to protect your cardiovascular health in the long term, News Nation Now reported :

Five foods that damage heart health

• Processed meats (cold cuts, sausages, bacon): Processed meats are a silent bomb for the heart. They usually contain large amounts of sodium, saturated fats and preservatives such as nitrites and nitrates, all of them associated with a higher risk of cardiovascular diseases. In addition, recent studies link frequent consumption of this type of meat with an increased risk of colorectal cancer, which reinforces the need to limit their intake.
• Sugary drinks (soft drinks, industrial juices): A can of soda can contain up to 10 tablespoons of sugar. This excess glucose not only quickly turns into abdominal fat—a key risk factor for heart diseases—but also promotes insulin resistance, chronic inflammation and increased triglycerides. The most deceptive thing is that many “natural” or “light” drinks also contain artificial sweeteners or hidden sugars.
• Trans fats (industrial pastries, snacks, margarines): Artificial trans fats are probably one of the worst ingredients for heart health. They are generated during the industrial hydrogenation process and are found in biscuits, margarines, crisps, fast food and other ultra-processed foods. Trans fats not only raise LDL (bad) cholesterol, but they also reduce HDL (good) cholesterol and generate inflammation in the blood vessels. They are banned in some countries due to their toxicity, but they are still found in many products. Checking labels and avoiding ingredients like “partially hydrogenated oils” is key to reducing risk.
• White bread and refined flours: This type of food is digested very quickly, causing spikes in blood glucose that can damage arteries in the long term and contribute to the development of metabolic syndrome, Type 2 diabetes and heart diseases. Even though they don’t have fat, refined breads and flours can act as quick sugars in the body. The problem is that they are usually part of all meals: breakfast, lunch and dinner. Opting for wholemeal breads, whole grains, or legumes is a better alternative to maintain good cardiovascular health.
• Excess salt: Sodium in large quantities promotes fluid retention and increases blood pressure, two factors that directly damage the walls of blood vessels and overload the heart. Most people do not realise it, but 70% of the sodium we consume does not come from the salt shaker, but from processed and precooked foods we eat daily. Therefore, checking labels, cooking at home and using natural spices are simple strategies to reduce salt intake.

Beneficial foods for the heart

According to scientific studies and recommendations from institutions such as the American Heart Association, there are three foods that are especially good for the heart:

• Fatty fish (salmon, sardines, mackerel). Fatty fish are rich in omega-3 fatty acids, which help reduce triglycerides, lower blood pressure and prevent clot formation. They also have anti-inflammatory properties, which protect the lining of the arteries.
• Nuts (walnuts, almonds, pistachios). They are an excellent source of healthy fats, fibre, antioxidants and minerals like magnesium. Walnuts, in particular, contain alpha-linolenic acid (a type of plant-based omega-3) that helps reduce LDL cholesterol and improves vascular health.
• Oats. Oats contain beta-glucans, a soluble fibre that helps reduce total cholesterol and LDL cholesterol. It also helps keep blood sugar levels stable and provides satiety, which is useful for weight control.