The heart—an extraordinary powerhouse that beats roughly 100,000 times each day—sustains our lives with remarkable resilience, yet it is by no means invincible. For decades, cardiologists have observed that our day-to-day dietary choices exert a profound impact on cardiovascular health, even among those who maintain rigorous exercise routines and effective stress management practices. More often than not, the primary culprit behind cardiovascular issues can be traced back to what we eat.
Many of the most detrimental items in the modern American diet are deceptively marketed. They masquerade as “heart smart,” “plant-based,” or “low-fat,” leading consumers astray with buzzwords that obscure ingredients known to fuel inflammation, destabilize blood sugar, and quietly, yet consistently, damage our arteries over time. It’s a pattern that board-certified interventional cardiologist Dr. Sanjay Bhojraj observed after two decades treating heart disease, clogged arteries, and metabolic dysfunction, prompting him to dedicate his efforts to prevention from the outside in.
Inspired by these critical insights, we embark on a journey to uncover the foods cardiologists themselves wouldn’t touch, not out of extremism, but from a deep understanding of their long-term effects on the human heart. This in-depth look provides evidence-based reasons for avoiding these items and, crucially, offers practical, delicious alternatives to help you make informed choices, fostering a healthier heart and a more vibrant life. Let’s explore these dietary pitfalls and discover how small, consistent swaps can lead to significant cardiovascular benefits.
1. **Sugary Breakfast Cereals**These seemingly innocuous boxes, often adorned with smiling cartoon mascots and even carrying misleading health claims, are, in the stark reality revealed by cardiologists, little more than desserts in disguise. Dr. Bhojraj emphatically states, “You might as well eat a glazed donut for breakfast!” The illusion of a quick, wholesome start to the day crumbles under scrutiny, as these cereals deliver a substantial sugar spike that does far more than just induce mid-morning grogginess.
A rapid sugar intake triggers a significant insulin spike, pushing the body’s metabolism into high gear. This constant metabolic strain over time can damage the vascular system, leading cardiologists like Dr. Bhojraj to observe patients developing issues such as insulin resistance, chronic fatigue, and serious cardiovascular problems, all directly linked to this common dietary habit.
Beyond the immediate sugar rush, many seemingly wholesome options like store-bought granola are often “ultra-processed and full of hidden sugars,” as Dr. Bhojraj points out. They bear little resemblance to the truly nutritious whole foods they pretend to be, often packed with additives that undermine their perceived health benefits. This makes it challenging for consumers to discern genuine nutritional value from clever marketing.
The critical takeaway is that a breakfast laden with refined sugars sets a detrimental tone for the entire day, promoting inflammation and creating a cycle of blood sugar instability that is deeply damaging to heart health. It primes the body for fat storage and increases the long-term risk of type 2 diabetes and cardiovascular disease. Shifting away from these sugar bombs is a foundational step towards protecting your heart.
Instead of falling prey to these sugary traps, cardiologists highly recommend embracing simple, whole-food alternatives. Steel-cut oats, for instance, combined with nutrient-rich berries and a sprinkle of cinnamon, offer real fiber, a wealth of antioxidants, and provide stable, sustained energy. This choice helps regulate blood sugar, supports a healthy metabolism, and gives your heart the wholesome fuel it deserves, making it a far superior start to any day.
2. **Processed Deli Meats**Processed deli meats, a convenient staple for many, particularly in sandwiches, conceal a significant dark side that cardiologists unequivocally warn against. Products such as bacon, hot dogs, salami, ham, and pastrami are not only loaded with saturated fat but also contain alarming amounts of sodium and chemical preservatives, specifically nitrates and nitrites. These compounds pose a multi-faceted threat to cardiovascular health.
The presence of nitrates and nitrites is particularly concerning because these substances can transform into carcinogenic compounds within the body. While this raises cancer risks, their immediate impact on the heart is equally dire. These additives are known to elevate blood pressure, placing undue strain on the entire cardiovascular system, and actively promote long-term arterial damage, setting the stage for more serious conditions.
Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health, emphasizes the broader health implications, noting that the World Health Organization has determined eating processed meats causes cancer. Dr. Sharonne Hayes, founder of the Women’s Heart Clinic at Mayo Clinic, avoided processed meats even before becoming vegetarian due to their high calorie, saturated fat, and salt content, alongside these added nitrates.
The high sodium content in processed meats is another major contributor to heart disease. Excess sodium dramatically increases blood pressure, forcing the heart to work harder and straining the kidneys. This persistent elevation in blood pressure is a leading risk factor for heart failure, stroke, and overall arterial damage. It’s a silent assailant, working stealthily to undermine your heart’s health.
Cardiologists are clear: if your “meat” boasts an unnaturally long shelf life, your arteries are likely paying a steep price. The convenience these products offer simply does not outweigh the cumulative harm they inflict. To safeguard your heart, prioritize unprocessed protein sources. Instead, consider roasting your own turkey or chicken breast and slicing it fresh, or even better, explore plant-based proteins like lentils, chickpeas, or black beans for truly heart-healthy alternatives that nourish without the hidden dangers.
3. **Sugary and “Diet” Beverages**Sugary beverages—soft drinks, sweetened teas, fruit punches, and energy drinks—represent one of the most significant sources of added sugars in the modern diet, delivering a devastating one-two punch to your cardiovascular system. These drinks cause rapid blood sugar spikes, overworking adrenal glands, and flooding the body with inflammatory compounds. This cascade of effects contributes directly to weight gain, insulin resistance, and heightened inflammation, all key drivers of heart disease risk.
Alarmingly, the “diet” or “zero-sugar” versions, often perceived as healthier alternatives, can be equally, if not more, problematic. Dr. Sanjay Bhojraj cautions that artificial sweeteners like aspartame and sucralose, while removing real sugar calories, can confuse the body’s insulin response and paradoxically increase cravings for sugar. This intricate disruption can lead to a host of health issues, including weight gain, insulin resistance, type 2 diabetes, and metabolic syndrome, ultimately escalating the risk of cardiovascular diseases.
Emerging scientific research further validates these concerns. A 2023 study published in Nature Medicine found a connection between the artificial sweetener erythritol and an increased risk of heart attack and stroke, suggesting it can promote blood clot formation. Additionally, a 2022 review in The BMJ highlighted a clear link between artificial sweetener use and a higher likelihood of cardiovascular disease and stroke, especially for heavy consumers, noting an 18 percent greater risk of stroke.
Even products like “bottled green juices,” often marketed as wellness elixirs, are frequently “fructose bombs in disguise,” as noted by cardiologists like Dr. Elizabeth Klodas. They pack concentrated sugars without the beneficial fiber of whole fruits and vegetables, leading to rapid blood sugar spikes. Flavored sparkling waters with “natural flavors” can also be deceptive, with some containing “synthetic chemicals and acids that erode gut lining,” according to Dr. Bhojraj.
To protect your heart, cardiologists strongly advocate for replacing these detrimental beverages with truly healthy choices. Water remains the gold standard, but sparkling water infused with fresh lemon or refreshing iced herbal tea provides excellent hydration without the hidden sugars or artificial additives. For those who enjoy caffeine, Dr. Freeman suggests that black coffee or tea in moderation can be quite healthful, but warns against turning it into a “calorie bomb” with added sugars, whipped cream, or artificial flavors.
4. **Deep-Fried Fast Foods**The allure of deep-fried fast foods and carnival snacks—think French fries, corn dogs, and funnel cake—is undeniable for many, but cardiologists view them as a direct assault on arterial health. While undeniably delicious, these items are cooked in industrial seed oils that become highly oxidized at high temperatures, generating potentially toxic byproducts. These insidious compounds then embed themselves within artery walls, initiating and accelerating plaque buildup.
This process of arterial damage significantly raises the risk of hypertension, stroke, and heart attacks. Dr. Bhojraj vividly illustrates the danger, advising patients to “imagine each fried bite as sandpaper on your arteries. It’s not an exaggeration.” This powerful analogy highlights the abrasive and damaging effect these foods have on the delicate endothelial lining of our blood vessels, making them stiffer and more prone to disease.
The detrimental effects extend beyond just the oxidized oils. Deep-fried foods are also notorious for their high levels of saturated and trans fats—two types of fat particularly inimical to heart health. Trans fats, in particular, elevate LDL (“bad”) cholesterol while simultaneously lowering beneficial HDL (“good”) cholesterol, a double whammy for cardiovascular risk. When combined with excessive salt, also prevalent in most fried items, the threat is amplified, further increasing blood pressure and strain on the heart.
Dr. Sharonne Hayes emphasizes that it has been years since she consumed any fast food, noting that “there’s virtually nothing on the menu that’s healthy for you” in most burger and chicken fast-food establishments. Even non-fried items often contain simple carbohydrates that contribute to the same issues. The convenience of fast food simply does not justify the immense burden it places on your heart and metabolic system.
Instead of succumbing to the temptation of deep-fried options, cardiologists urge a shift towards healthier cooking methods and food choices. Oven-baked alternatives, prepared with heart-healthy oils like olive or avocado oil, can satisfy cravings for crispy textures without the damaging byproducts. Opting for grilled chicken over fried chicken sandwiches is another simple yet impactful swap. These mindful choices allow you to enjoy flavorful meals while actively protecting your vital arteries from abrasive damage.
5. **Refined Grains and Processed Carbs**When grains are stripped of their natural fiber, essential minerals, and vital nutrients through processing, the resulting product behaves almost identically to pure sugar in the body. This broad category includes ubiquitous items such as white bread, many types of crackers, instant rice, and a surprising number of “multi-grain” imposters. These refined carbohydrates break down rapidly, causing sharp spikes in blood glucose levels, which inevitably lead to energy crashes, increased fat storage, and the insidious development of insulin resistance.
This continuous disruption of blood sugar control significantly raises the chances of developing type 2 diabetes and, consequently, cardiovascular disease. Foods lacking fiber offer little satisfaction, often leading to overeating and weight gain, both of which are independent risk factors for heart conditions. Dr. Sharonne Hayes, a prominent cardiologist, agrees with many nutritionists that refined carbohydrates found in snacks like chips, breads, and crackers can be even more detrimental than fat for certain individuals.
Even seemingly benign snacks like rice cakes fall into this category, characterized by Dr. Bhojraj as “high glycemic, low nutrient,” which contribute to a “blood sugar roller coaster.” Similarly, “whole wheat bread with additives” is often criticized because, as Dr. Bhojraj states, “most are just brown-colored white bread” that fail to deliver the true benefits of whole grains. Dr. Elizabeth Klodas clarifies that while true whole wheat bread is beneficial, many products are misleadingly labeled, with refined flours and additives diminishing their health value.
The deceptive marketing of “gluten-free processed snacks” often masks their true impact, as Dr. Bhojraj points out they are “just as inflammatory, just with better branding” for those without gluten sensitivities. The real issue is the high level of processing, not whether gluten is present. These snacks frequently contain other refined carbohydrates and unhealthy fats, simply substituting one set of problems for another without offering genuine nutritional benefits.
Cardiologists strongly recommend embracing 100% whole grain or sprouted grain bread and other complex carbohydrates. These options retain their natural fiber, which slows down glucose absorption, provides sustained energy, and promotes gut health. Incorporating whole grains like oats, quinoa, and brown rice, and choosing whole wheat pasta, are essential steps to increase the complexity and nutrient density of your diet, providing genuine, lasting benefits for your heart and overall metabolic health.
6. **Margarine and Trans Fats**Margarine, once erroneously championed as a heart-healthy alternative to butter, has been exposed as one of the most significant nutrition myths of the last century by cardiologists. Many versions of margarine and other fake butter spreads still contain industrially produced trans fats, which are chemically engineered to extend shelf life but inflict severe damage upon the human body, particularly the cardiovascular system.
Trans fats are a formidable enemy of heart health, engaging in a two-pronged attack: they significantly raise levels of LDL (“bad”) cholesterol while simultaneously lowering levels of HDL (“good”) cholesterol. This unfavorable shift in cholesterol profiles dramatically increases the risk of heart attacks and strokes. Furthermore, these insidious fats contribute directly to arterial stiffness and harm the delicate endothelial lining of blood vessels, crucial for proper circulatory function.
Even in minute quantities, the impact of trans fats can be profoundly detrimental over time. Cardiologists emphasize the importance of scrutinizing food labels to identify and avoid any product listing “partially hydrogenated oils” in its ingredients, as this is a clear indicator of the presence of trans fats. This vigilant approach is vital, as these fats can lurk in a surprising array of packaged baked goods, cookies, pastries, doughnuts, and many fried fast-food items.
The manufacturing process that creates trans fats, known as hydrogenation, transforms liquid vegetable oils into a solid or semi-solid form, making products more stable and giving them a longer shelf life. However, this chemical alteration creates a substance that the human body struggles to process, leading to the accumulation of plaque in the arteries and promoting widespread inflammation, both precursors to serious heart disease.
To protect your heart from harmful fats, cardiologists strongly suggest switching to healthier alternatives. While grass-fed butter is a better option than margarine in moderation due to its natural fats and lack of industrial processing, even superior choices include extra-virgin olive oil and avocado oil, rich in heart-beneficial monounsaturated and polyunsaturated fats perfect for cooking, dressings, or spreading, ensuring your fats support, not harm, your cardiovascular health.
7.The widespread appeal of “plant-based” foods has unfortunately led to a misunderstanding: that all plant-derived foods are automatically good for the heart. However, cardiologists urge caution regarding highly processed plant-based meat substitutes. While choosing to reduce animal product intake is a positive step, many of these alternatives are, in fact, ultra-processed foods (UPFs) packed with ingredients that can harm rather than improve cardiovascular health.
These meat substitutes often feature a troubling concoction of sodium, inflammatory industrial oils (like canola, soybean, and corn oil), and synthetic additives such as methylcellulose and soy protein isolate. Dr. Bhojraj pointedly questions, “Just because something doesn’t contain meat doesn’t mean it’s good for you,” and advises that “If it takes a chemistry degree to decode the label, it probably doesn’t belong in your body.” This underscores the need to look beyond marketing claims and delve into the actual ingredient list.
The high sodium content in many of these products is a significant concern. While they may appeal to those seeking a meat-free option, the excessive sodium contributes to elevated blood pressure, mirroring the risks associated with traditional processed meats. The inflammatory oils used in their production, particularly when consumed regularly, can also promote chronic inflammation, a known precursor to arterial damage and heart disease.
Furthermore, the presence of synthetic additives and soy protein isolates, while not inherently harmful in small amounts, can contribute to a diet heavy in ultra-processed ingredients. Such a diet has been linked to disruptions in the gut microbiome and broader metabolic dysfunction. Cardiologists advocate for eating as close to nature as possible, and these highly engineered products often deviate significantly from that philosophy, representing a disconnect between biology and modern food science.
For individuals seeking plant-based protein, cardiologists highly recommend choosing whole, minimally processed options that genuinely support heart health. Excellent choices include lentils, beans, and minimally processed tofu or tempeh, which provide ample fiber, essential nutrients, and clean protein without the hidden sugars, excess sodium, and inflammatory oils commonly found in their ultra-processed counterparts, making a crucial difference for a healthy heart.
The journey into cardiologists’ own dietary choices continues, revealing more surprising items that can silently undermine your heart’s vitality. Often perceived as innocuous or even healthy, these foods, under expert scrutiny, reveal hidden dangers. Understanding these subtle threats and making smarter swaps is crucial for truly safeguarding your cardiovascular health.
8. **High-Sodium Canned Soups**Canned soups offer convenience but often hide exceptionally high sodium content. A single cup can deliver 80% to 100% of your daily sodium limit, a fact few consumers realize. This excessive sodium elevates blood pressure, forcing your heart to work harder, straining kidneys, and dramatically increasing the risk of conditions like heart failure. Dr. Sanjay Bhojraj advises, “If you wouldn’t drink a glass of seawater, think twice before sipping that overly salty soup.”
The cumulative effect of a high-sodium diet promotes long-term arterial damage and widespread inflammation, subtly but consistently undermining optimal heart function. This chronic dietary stress stiffens blood vessels, making them more susceptible to plaque buildup and other cardiovascular complications over time. It’s a silent harm that accumulates daily.
For heart protection, cardiologists strongly recommend homemade soup. Preparing your own allows full control over ingredients, prioritizing fresh vegetables, savory herbs, and minimal sea salt. This simple shift transforms a potential heart hazard into a nourishing, heart-healthy meal, providing genuine cardiovascular benefits without the hidden sodium load.
9. **Flavored Coffee Creamers**For many, flavored coffee creamers are an indispensable morning ritual, yet cardiologists view them as a “chemical cocktail” detrimental to heart health. These products are often packed with hydrogenated oils, artificial flavors, and significant added sugars, turning a healthful beverage into a vehicle for inflammatory ingredients and unhealthy fats.
The primary concern stems from hydrogenated oils, a leading source of industrially produced trans fats. Trans fats are notorious for raising “bad” LDL cholesterol while lowering “good” HDL cholesterol, a dual assault that significantly increases the risk of heart attacks and strokes. Even small daily doses contribute to arterial stiffness and plaque buildup before the day even truly begins.
Cardiologists recommend healthier coffee additions. Unsweetened almond or oat milk offers a smooth, creamy texture without the detrimental oils, sugars, or artificial additives often found in other creamers. Adding a touch of cinnamon or vanilla extract provides natural flavor, allowing you to enjoy your coffee while actively supporting your heart health rather than unknowingly harming it with hidden unhealthy ingredients.
10. **Agave Syrup**Despite marketing as a natural and healthy sugar substitute, agave syrup is on cardiologists’ “do not eat” lists due to its unique metabolic pitfalls. Many consumers choose agave believing it superior to table sugar, unaware of its exceptionally high fructose content. Dr. Sanjay Bhojraj states agave syrup “spikes triglycerides fast,” identifying this rapid elevation as a significant heart disease risk factor.
Dr. Elizabeth Klodas explains that excess fructose from agave is “rapidly metabolized into triglycerides by the liver,” leading to an unfavorable cholesterol profile. Unlike glucose, fructose is processed almost entirely by the liver, placing an additional metabolic burden when consumed in concentrated forms without beneficial fiber. This rapid conversion to triglycerides is a direct pathway to increased cardiovascular risk.
Cardiologists advise avoiding concentrated sweeteners like agave. Prioritize whole fruits, which provide fiber and nutrients, as the best source of sweetness. For occasional sweetening, natural alternatives such as dates or raw honey, used sparingly, offer a better metabolic profile, helping avoid detrimental triglyceride spikes associated with high-fructose syrups.
11. **Coconut Oil**Once a popular “superfood,” coconut oil is now viewed with caution by cardiologists, who advise against its liberal use, especially in large quantities. Despite its appealing aroma and perceived health benefits, its very high concentration of saturated fat raises significant concerns for cardiovascular health. Dr. Sanjay Bhojraj notes this “High in saturated fat is not great for already inflamed arteries,” indicating its potential to worsen existing vascular issues.
Coconut oil’s saturated fat content, exceeding even that of lard, is the core issue. Dr. Elizabeth Klodas recommends avoiding it, emphasizing that “saturated fats are pro-inflammatory and can raise low-density lipoprotein also known as the ‘bad’ cholesterol.” This elevation of “bad” cholesterol is a known factor in heart disease and plaque formation. Dr. Andrew Freeman mentions its use in studies “to induce atherosclerosis — sludge in the pipes, if you will, in rats and other animals,” vividly illustrating its clogging capacity.
The consensus among cardiologists is clear: while coconut oil has topical benefits, its dietary role should be minimal due to its pro-inflammatory potential and saturated fat content. For cooking and food preparation, prioritizing oils rich in monounsaturated and polyunsaturated fats, such as extra-virgin olive oil or avocado oil, is a far more heart-prudent strategy, actively supporting arterial health.
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12. **Flavored Yogurts**While yogurt is celebrated for protein and probiotics, many flavored varieties are deceptively unhealthy. Cardiologists, including Dr. Sanjay Bhojraj, warn that these products often “hide tons of sugar behind the protein,” transforming a nutritious food into a sugar-laden dessert. A typical serving can contain 15 to 25 grams of sugar, comparable to or exceeding the sugar in a half-cup of vanilla ice cream, particularly in “low-fat” versions.
Beyond sugar, a significant concern is emulsifiers like xanthan gum and soy lecithin, used for texture and shelf life. Research suggests these additives can disrupt the gut microbiome, leading to inflammation. Dr. Maria Abreu links such chronic inflammation to a rise in colon cancer among young people, highlighting the profound impact of these hidden ingredients on long-term health.
To truly benefit from yogurt, cardiologists recommend plain Greek yogurt, typically free of emulsifiers and excessive added sugars. Customizing it with fresh berries and a sprinkle of cinnamon allows for controlled sweetness, valuable antioxidants, and fiber. This mindful choice ensures a genuinely heart-healthy and gut-friendly snack, avoiding the hidden pitfalls of many commercial flavored options.
13. **Protein Bars**Often perceived as ideal post-workout fuel or healthy on-the-go snacks, protein bars are frequently labeled by cardiologists like Dr. Sanjay Bhojraj as “candy bars in disguise.” Many popular brands are surprisingly high in added sugars, often contain inflammatory seed oils and various syrups, and include artificial ingredients. These components can negate perceived health benefits and contribute to digestive issues and metabolic stress.
Surveys consistently reveal the misleading nature; a 2019 report found nearly 40 percent listed chocolate as the main ingredient, with high levels of saturated fat, salt, or added sugar. A 2024 Environmental Working Group (EWG) report further warned that many are ultra-processed and contain alarming amounts of added sugars and artificial sweeteners, urging consumers to critically examine labels and question “health food” claims.
Cardiologists advise skepticism towards processed protein bars. Instead of engineered products, focus on naturally protein-rich whole foods for genuine nourishment. Wholesome options like nuts, seeds, or boiled eggs offer excellent protein and healthy fats without hidden sugars, questionable oils, and synthetic additives, truly supporting both fitness and heart health.
14. **Potato Chips and Processed Snack Foods**Potato chips and similar processed snacks like nacho chips and cheese curls are universally identified by cardiologists as detrimental “junk food.” These highly processed items are typically fried, loaded with unhealthy additives, and contain excessive sodium, presenting a triple threat to cardiovascular health. Industrial seed oils used for frying often oxidize at high temperatures, forming inflammatory compounds that contribute to arterial plaque, hypertension, and increased risks of heart attacks and stroke.
The pervasive convenience of these snacks, as Dr. Andrew Freeman notes, should not outweigh the cost to our health. He advocates for the fiber-rich, nutrient-full foods provided by nature, like apples and carrots, over packaged options. Dr. Sharonne Hayes also emphasizes that simple carbohydrates in chips and crackers can be a greater issue than fat for many, stressing the need for more complex, nutrient-dense foods.
Even seemingly better choices like “vegetable chips” often fall short, being fried in the same problematic seed oils. To satisfy cravings for crunch without compromising heart health, cardiologists recommend wholesome alternatives. A handful of nuts or seeds provides healthy fats and fiber, while homemade baked sweet potato slices or roasted chickpeas offer a genuinely nutritious and satisfying crunch, effectively replacing processed dangers.
15. **Red Meat (Including “The Other White Meat”)**Red meat, encompassing beef, veal, and lamb, poses significant challenges for heart health due to its high levels of cholesterol and saturated fat. While providing protein, cardiologists advise strict moderation, suggesting it form only a small fraction of your overall diet to mitigate cardiovascular risks. The animal fat found in red meat is particularly detrimental to arteries, contributing directly to plaque formation and elevated LDL cholesterol.
Pork, often marketed misleadingly as “the other white meat,” is also categorized as red meat and carries similar cardiovascular concerns. Its fat profile and common processing methods can contribute to arterial damage and elevated cholesterol levels akin to other red meats. This highlights the need to look beyond marketing and understand the actual nutritional impact rather than perceived differences.
Excessive saturated fat from red meat elevates “bad” LDL cholesterol, accelerating plaque buildup. Furthermore, reliance on red meat often displaces beneficial plant-based proteins, which offer protective fibers and essential micronutrients vital for heart health. To safeguard your heart, prioritize lean proteins like chicken, turkey, fish, and especially plant-based options such as tofu, lentils, or beans. If red meat is desired, consume small portions as a rare indulgence, making conscious choices that support long-term cardiovascular well-being.
The pooled expertise of Dr. Sanjay Bhojraj and his esteemed colleagues serves as a compelling reminder that our dietary decisions exert a profound influence on both cardiovascular wellness and overall physical vitality. Though the temptation of convenient fare or misleading marketing tactics may draw us toward less nutritious options, these cardiologists outline a straightforward roadmap for better health. By prioritizing whole, unprocessed foods and making steady, incremental shifts away from inflammation-inducing, artery-clogging ingredients, we can attain significant and enduring health benefits. The key lies in consciously selecting nutrient-dense foods that nurture heart health—a choice that paves the way for a healthier, more energetic life, and one whose positive effects will be plainly evident in your future blood test results.
