Key Takeaway:
- Packaged “healthy” foods may contain hidden sugars, unhealthy fats, and processed ingredients that can harm heart health.
- Choose whole-food protein sources, read nutrition labels, and limit saturated fats to support cardiovascular health.
- Consistent daily habits, including a balanced diet, exercise, and hydration, help reduce long-term heart disease risk.
A Mayo Clinic cardiologist is urging consumers to rethink packaged foods marketed as healthy, saying processed protein drinks, sugary granola, and coconut oil may increase heart disease risk despite their health-focused labels.
Many foods promoted as high in protein, plant-based, or natural may contain ingredients that negatively affect heart health over time, according to Dr. Kyla Lara-Breitinger, a cardiologist at the Mayo Clinic and co-author of the Mayo Clinic Guide to a Healthy, Happy Heart. She emphasized choosing heart health foods instead of heavily processed alternatives whenever possible. She said consistent dietary choices can help prevent heart disease, heart attacks, and strokes.
Experts warn popular products may hide health risks
Dr. Lara-Breitinger said protein drinks have become increasingly popular, but many ready-to-drink options are highly processed and contain excessive added sugar.
“Several protein shakes have more than 20 grams of added sugar per serving, similar to a can of soda,” she said. She added that products marketed as low in sugar often contain artificial sweeteners, which may affect the gut microbiome and increase cravings for sweet foods.
Instead of packaged protein beverages, she recommends obtaining protein from whole-food sources such as beans, lentils, chickpeas, and edamame. These heart health foods also provide fiber, antioxidants, and other plant compounds that support heart health.
Read labels carefully before buying packaged foods
Granola is another product consumers often consider healthy, but wide commercial varieties contain added sugar, unhealthy fats, and highly processed ingredients, Dr. Lara-Breitinger said.
Processing may also reduce the fiber naturally found in grains such as oats, buckwheat, and millet. Fiber plays an important role in lowering cholesterol, regulating blood pressure, and reducing inflammation.
“Consumers should read ingredient labels carefully and choose products made with recognizable, minimally processed ingredients,” Dr. Lara-Breitinger said. She added that homemade granola allows people to better control the amount of sugar and oil in their diet.
The cardiologist also cautioned against assuming coconut oil is heart-friendly simply because it is plant-based. She said she frequently treats patients with elevated low-density lipoprotein, or LDL, cholesterol linked to diets high in saturated fat.
Small lifestyle changes can deliver long-term benefits
Coconut oil is commonly found in energy bars, baked goods, popcorn, chips, and other packaged snacks, making it easier for consumers to consume more saturated fat than they realize.
Dr. Lara-Breitinger said heart health depends on consistent daily habits rather than perfection. She encouraged people to stay physically active, read nutrition labels, eat minimally processed heart health foods, and limit added sugars and saturated fats.
She also recommended staying hydrated throughout the day to help reduce salt cravings and support overall health.
A balanced diet that includes fruits, vegetables, legumes, whole grains, nuts, and lean proteins remains one of the most effective ways to maintain cardiovascular health over the long term, she said.
