The space within blood vessels can become narrower over time as fatty substances in your blood harden and adhere to the vascular walls. This progressive condition is a disease called atherosclerosis. Plaque formed from solid fats that include saturated fat, trans fat and cholesterol create a physical blockade that decreases the arterial space where blood flows. Foods with the highest amounts of these ingredients, or the sodium and sugar that affect your disease risk, are the worst foods for heart health in your diet.
Saturated Fat
It's no coincidence that fast foods are among those that post the highest saturated fat ratios. Of the daily limit of 20 g of saturated fat recommended by the FDA, a large fast-food taco contains 17 g, or 85 percent of the total daily value, or DV. A 16-oz. milk shake and double-patty hamburger deliver up to 65 percent DV each. According to the USDA Nutrient Database, other foods that threaten your arterial health with plaque from high saturated-fat content include beef and pork ribs, frozen chicken pot pie entrees and breaded and fried foods such as fish sandwiches and onion rings.
Trans Fat
Trans fat may be more difficult to track in your diet, since FDA label disclosure isn't required on many foods that contain it, such as commercial baked goods made in-house at supermarkets. This type of solid fat, found in partially hydrogenated vegetable oil, may be used to fry donuts or create pie crusts, crackers, biscuits and cookies. The American Heart Association advises curtailing your risk for atherosclerosis by consuming no more than 2 g of trans fat daily, in a 2,000-calorie diet.
Cholesterol
Cholesterol is another fat-like substance that can coat your arteries and cause health problems as severe as heart attacks and strokes. Organ meats such as poultry giblets and beef liver and eggs have the worst cholesterol ratios, with over 100 percent DV per 3 oz. of meat or per 2 eggs. Fast-food breakfast sandwiches that include eggs and sausage provide 95 percent DV of cholesterol, and 3 oz. of shrimp deliver more than 70 percent DV of cholesterol. Foods with high saturated fat, such a tacos, burgers and shakes, tend to also have high cholesterol amounts.
Sodium and Sugar
Sodium and sugar increase your risk for atherosclerosis and other cardiovascular problems by increasing your blood pressure or causing weight gain. According to the National Institutes of Health, hypertension, overweight and obesity heighten your risk for suffering damage from arterial plaque. High-sodium foods include ham and other processed meats, frozen food entrees and fast foods. The worst foods for sugar content include milkshakes, sweetened processed fruits and carbonated and alcoholic beverages.
