The Top 4 Heart-Harming Foods You May Be Eating Too Much Of

17 July, 2025

For years, animal fat has been labeled as the number one enemy of cardiovascular health due to its high saturated fat content. However, according to Professor Watanabe, some foods can be even more detrimental to heart health as they silently and quickly attack the blood vessels if consumed regularly without control.

1. Foods That Harm Cardiovascular Health

1.1 Refined Sugar – The Hidden Artery Destroyer in Sweetness

Unlike animal fat, which takes time to accumulate, refined sugar is quickly absorbed into the bloodstream, causing a sudden spike and then a drop in blood sugar levels, leading to metabolic disorders. This results in visceral fat accumulation, the production of free radicals that cause inflammation, and damage to the endothelial cells lining our blood vessels.

Notably, white sugar is not only found in desserts but also lurks in seemingly harmless products like sauces, jerky, and bottled drinks… causing us to unknowingly exceed the recommended intake. The World Health Organization advises that individuals should not consume more than 50g of refined sugar per day, equivalent to 10% of total energy intake.

1.2 White Flour – The Stealth Culprit in Dyslipidemia

White flour, often overlooked, is just as dangerous as other cardiovascular offenders. Present in bread, cookies, and instant noodles, this refined carbohydrate doesn’t contain fat but rapidly increases blood sugar levels, promoting insulin resistance and dyslipidemia.

According to Prof. Watanabe, the more refined a food product is, the lower its nutritional value and the higher its potential harm. With white flour, it’s easy to exceed daily intake without realizing it, unlike animal fat, which is more recognizable and easier to limit.

White flour is one of the foods that harm cardiovascular health.

1.3 Excessive Salt Intake – Accelerating Arterial Stiffness and Rupture

While fat increases cholesterol, a high salt intake directly impacts blood pressure. When the body absorbs too much salt, the arterial walls are constantly stretched, leading to arterial stiffness, aneurysms, and even ruptured blood vessels over time.

A single packet of instant noodles, for example, contains almost the entire daily limit of 6g of salt recommended by the WHO. What’s concerning is that excessive salt intake often goes unnoticed until serious damage occurs, manifesting as high blood pressure, arrhythmias, or stroke.

The solution is to modify seasoning habits, using lemon, vinegar, or garlic instead of fish sauce or soy sauce to reduce sodium intake while maintaining flavor.

1.4 Protein Powders – Potential Risk for Fitness Enthusiasts

In the fitness community, protein powders are often hailed as the key to rapid muscle growth. However, experts caution that excessive consumption of more than 4-5 scoops per day can overwork the kidneys, leading to impaired sodium and water excretion, resulting in high blood pressure and additional strain on the heart.

Watanabe emphasizes that when the kidneys are damaged due to protein powder abuse, the cardiovascular system will suffer the consequences. He recommends that healthy individuals prioritize protein from lean meat, eggs, and fish rather than relying on industrial protein powders unless specifically advised by a physician.

2. Expert Advice

Animal fat is not always the primary culprit in cardiovascular disease. Many seemingly harmless white foods, such as refined sugar, white flour, excessive salt, and protein powders, can be the top foods that harm cardiovascular health when consumed in excess.

Instead of eliminating them entirely, consumers need to learn portion control, read labels carefully, and maintain a balanced diet that limits artery-clogging substances. Taking charge of our food choices will help protect our cardiovascular health and overall well-being sustainably.