Cardiologist: 9 American foods you ‘couldn’t pay me to eat’—after 20 years of treating heart attacks

After two decades treating heart disease, clogged arteries, and metabolic dysfunction, I began to notice a pattern. Many of my patients thought they were doing everything right — like exercising regularly and managing stress — yet they still ended up in my office with serious cardiovascular issues.

The common thread? Everyday food choices.

Some of the most harmful foods in the American diet don’t come with warning labels. Instead, they’re marketed as “heart smart,” “plant-based,” or “low-fat.” But behind the buzzwords are ingredients that fuel inflammation, spike blood sugar, and quietly damage your arteries over time.

As a cardiologist, there are nine American foods you couldn’t pay me to eat — not because I’m extreme, but because I’ve seen firsthand what they do to the human heart. 

1. Sugary breakfast cereals

They look harmless. They’re marketed with smiling cartoon mascots and sometimes even carry health claims. But most are essentially desserts in disguise. You might as well eat a glazed donut for breakfast!

That sugar spike doesn’t just leave you groggy by mid-morning. It triggers a surge in insulin, putting your metabolism into overdrive and, over time, wearing down your vascular system.

I’ve seen patients develop insulin resistance, chronic fatigue, and cardiovascular complications — all linked to this morning ritual.

Eat this instead: Steel-cut oats with berries and cinnamon. Real fiber, antioxidants, and stable energy.

2. Processed deli meats

They’re portable and convenient, but this sandwich staple comes with a dark side. Deli meats are often preserved with nitrates and nitrites, which can convert into carcinogenic compounds inside the body.

These substances don’t just raise your cancer risk — they also elevate blood pressure and promote long-term arterial damage. If your “meat” has a shelf life longer than your dog, your arteries are paying the price.

Eat this instead: Roast your own turkey or chicken breast and slice it fresh.

3. Soda and energy drinks

These beverages deliver a double blow to your system: spiking blood sugar, overworking your adrenal glands, and flooding your body with inflammatory compounds.

And the “diet” versions? Often worse. Artificial sweeteners can disrupt your gut microbiome, which plays a huge role in both metabolism and heart health. Not only do they age you faster, but they can make you feel worse while doing it.

Eat this instead: Sparkling water with lemon or iced herbal tea.

4. Deep-fried fast foods (and carnival snacks)

Yes, they’re delicious. But deep-fried foods like corn dogs, funnel cake, and French fries are cooked in industrial seed oils that oxidize at high temperatures, forming potentially toxic byproducts.

Those byproducts embed in your artery walls, promote plaque buildup, and raise your risk of hypertension, stroke, and heart attacks. I tell patients to imagine each fried bite as sandpaper on your arteries. It’s not an exaggeration.

Eat this instead: Oven-baked options using olive or avocado oil.

5. White bread and refined carbs

When you strip a grain of its fiber, minerals, and nutrients, you’re left with a food that acts like sugar in the body. That includes white bread, crackers, and even many “multi-grain” imposters.

They break down quickly, spiking glucose, leading to crashes, fat storage, and insulin resistance. Over time, that means higher risk of type 2 diabetes and cardiovascular disease.

Eat this instead: 100% whole grain or sprouted grain bread.

6. Margarine and fake butter spreads

Once marketed as a heart-healthy butter alternative, margarine turned out to be one of the biggest nutrition myths of the last century. Many versions still contain trans fats, which are chemically engineered to extend shelf life, but do real damage to your body.

Trans fats raise LDL (bad) cholesterol, lower HDL (good) cholesterol, and cause arterial stiffness. Even in small doses, they harm the endothelial lining of your blood vessels.

Eat this instead: Grass-fed butter or extra-virgin olive oil.

7. Highly processed plant-based ‘meats’

“Plant-based” doesn’t always mean heart-healthy. Many meat substitutes are ultra-processed, filled with sodium, inflammatory oils, and synthetic additives like methylcellulose and soy protein isolate.

Just because something doesn’t contain meat doesn’t mean it’s good for you. If it takes a chemistry degree to decode the label, it probably doesn’t belong in your body.

Eat this instead: Lentils, beans, or minimally processed tofu.

8. Canned soups with high sodium

A single cup of canned soup can contain 80% to 100% of your daily sodium limit. Excess sodium raises blood pressure, strains the kidneys, and increases the risk of heart failure.

If you wouldn’t drink a glass of seawater, think twice before sipping that overly salty soup.

Eat this instead: Homemade soup with fresh vegetables, herbs, and sea salt to taste.

9. Flavored coffee creamers

That morning splash of creamer is often a chemical cocktail: hydrogenated oils, artificial flavors, and added sugars. It may seem small, but day after day, it adds up — promoting inflammation and arterial plaque before you’ve even left the house.

Eat this instead: Unsweetened almond or oat milk with cinnamon or vanilla extract.

I’ll never touch any of these foods, but you don’t need to overhaul your entire diet overnight. Small swaps add up, and your bloodwork will prove it. And of course, consult with your healthcare provider before making any drastic changes.