15 Foods That Contribute to Atherosclerosis

2. Margarine

Margarine may seem like a better choice than butter, but it can still raise your risk of atherosclerosis. Many types contain saturated fat, which raises your LDL, or “bad” cholesterol. Higher LDL levels lead to plaque buildup inside your arteries.

Some margarines contain hydrogenated or partially hydrogenated oils, which create trans fats. Trans fats increase LDL cholesterol and lower HDL, or “good,” cholesterol. This imbalance makes it easier for fatty deposits to form in your artery walls.

Stick margarine often has more saturated fat than soft or liquid forms. If you check the label, you may see more than 2 grams of saturated fat per tablespoon. Using it often in cooking or baking adds up over time. Spreading it on bread, melting it over vegetables, or baking with it can quickly raise your daily fat intake. Diets high in saturated and trans fats link to heart disease and artery damage.

3. Bacon

Bacon, a processed meat, contains high levels of saturated fat and sodium. When you eat bacon often, you increase your intake of fats that raise low-density lipoprotein, also called LDL or “bad” cholesterol. High LDL levels lead to plaque buildup inside your arteries.

Plaque forms when cholesterol, fat, and other substances stick to artery walls. Over time, this buildup narrows the arteries and limits blood flow, a process known as atherosclerosis. High blood pressure and high cholesterol both strain your heart and blood vessels. When you combine these risks, you increase your chance of heart attack and stroke.

Cooking methods also matter. Frying bacon adds more fat, especially if you cook it in added oils or eat it alongside other high-fat foods like buttered toast or fried eggs. Processed meats like bacon link to a higher risk of heart disease because of their fat and salt content.

4. High-Fat Beef Cuts

High-fat beef cuts raise your risk of atherosclerosis when you eat them often. Cuts like ribeye, T-bone, porterhouse, and prime rib contain high levels of saturated fat. This type of fat increases low-density lipoprotein, often called bad cholesterol.

When bad cholesterol builds up in your blood, it sticks to the walls of your arteries and forms plaque. Plaque narrows the arteries and reduces blood flow to your heart and brain. Many high-fat beef cuts also contain visible marbling. That white streaking is fat inside the muscle. While it adds flavor and tenderness, it also adds more saturated fat to your meal.

Portion size matters as well, as large servings increase your intake of calories and fat in one sitting. Extra body fat makes it harder for your body to manage cholesterol levels. Cooking methods can add even more fat, as frying beef or serving it with butter-based sauces raises the total fat content. Even grilling leaves much of the saturated fat in the meat itself.

5. Tater Tots

Tater tots may look small, but they pack a large amount of fat and salt. Most versions are deep fried in oil, which raises their total fat content. Frying also increases saturated fat, especially when restaurants reuse oil. When you eat foods high in saturated fat often, your body raises its level of LDL cholesterol.

LDL cholesterol sticks to the walls of your arteries and forms plaque, which narrows the arteries and slows blood flow. Tater tots also contain a lot of sodium, and high sodium intake raises your blood pressure. High blood pressure puts extra force on your artery walls, which makes plaque buildup worse.

Many frozen brands list ingredients such as potatoes, vegetable oil, salt, and added flavorings, and the oil and salt drive most of the health concerns. You may eat them as a side dish, but portions often grow when paired with burgers or fried foods. Combining high fat, high salt, and refined carbs in one meal increases strain on your heart and blood vessels over time.

6. Hot Pockets

Hot pockets are frozen stuffed sandwiches filled with meat, cheese, and sauce inside refined white dough. You heat them quickly, which makes them easy to grab during a busy day. Many varieties contain processed meats and full fat cheese.

These ingredients often contain high levels of saturated fat. Diets high in saturated fat raise your LDL, often called bad cholesterol. When LDL stays high over time, it builds up in your artery walls and forms plaque. Plaque buildup narrows the arteries and raises your risk of atherosclerosis.

Hot pockets also tend to be high in sodium, and too much sodium raises your blood pressure, damaging artery walls, which makes it easier for plaque to stick and grow. Refined grains lack fiber, which helps control cholesterol. Processed meats may also contain preservatives and added fats. When you eat these foods often, you increase your intake of nutrients linked to heart and artery problems.

7. Most Crisps

Most crisps are made from thin slices of potatoes that manufacturers fry in oil and cover with salt. This process adds large amounts of fat and sodium. When you eat them often, you raise your intake of nutrients linked to artery damage.

Frying increases saturated fat and creates harmful compounds when oil heats to high temperatures. Diets high in saturated fat raise your LDL cholesterol. LDL cholesterol builds up inside your artery walls and forms plaque, which narrows blood flow over time.

Crisps also contain a lot of sodium, and high sodium intake raises your blood pressure. When your blood pressure stays high, it puts extra force on your artery walls and increases your risk of atherosclerosis.

Many flavored crisps add sugar, artificial flavors, and more salt. Some varieties use refined starches that digest quickly and raise your blood sugar. Frequent blood sugar spikes damage blood vessels and support plaque buildup.

8. Mac and Cheese

Mac and cheese may taste simple and comforting, but it often contains high levels of saturated fat, refined carbs, and sodium. Many versions use whole milk, butter, and large amounts of cheese. These ingredients raise your intake of saturated fat, which increases low-density lipoprotein, often called “bad” cholesterol.

High levels of this type of cholesterol lead to plaque buildup inside your arteries. Over time, this buildup narrows the arteries and limits blood flow, which plays a key role in atherosclerosis. Packaged and boxed versions can add even more concerns. They often contain processed cheese powders, extra salt, and preservatives.

A single serving may provide a large portion of your daily sodium limit. Too much sodium raises your blood pressure, which adds strain to your blood vessels. The pasta in mac and cheese is usually made from refined white flour. Refined grains lose much of their fiber during processing. Without enough fiber in your diet, your body struggles to manage cholesterol levels effectively.

9. Candy

Candy packs large amounts of added sugar into small portions. When you eat it often, your blood sugar rises quickly. Your body releases insulin to move that sugar into your cells. Frequent spikes in blood sugar lead to insulin resistance over time. This condition makes it harder for your body to control blood sugar.

High blood sugar and insulin resistance raise your risk for type 2 diabetes, which increases your risk of atherosclerosis. Many candies also contain saturated fat, especially chocolate bars, caramels, and creamy fillings. Diets high in saturated fat raise LDL cholesterol.

High LDL levels help plaque build up inside your arteries. Hard candies and gummies may not contain fat, but they still deliver high doses of sugar. Sugar raises triglyceride levels in your blood. High triglycerides link to a higher risk of plaque buildup.

10. Sugary Soda

Sugary soda quickly loads your diet with added sugar, as one regular 12-ounce can often contains about 10 teasraise. Your body absorbs this sugar rapidly, which leads to high blood sugar and increased calorie intake without providing fiber, vitamins, or minerals. This habit can raise your risk for weight gain, obesity, atherosclerosis, type 2 diabetes, and heart disease.

Extra body fat, especially around your waist, raises your risk for atherosclerosis. Plaque builds up inside your arteries and limits blood flow. High blood sugar over time damages your blood vessels, which makes them more likely to collect fatty deposits that narrow and stiffen your arteries. Regular soda intake also increases triglycerides, a type of fat in your blood, which contributes to plaque buildup and raises your risk of heart attack and stroke.

11. Pizza

Pizza contains high amounts of saturated fat and sodium from cheese, processed meats, and thick crusts, which raise your LDL cholesterol and increase plaque buildup inside your arteries. Popular toppings such as pepperoni, sausage, and bacon add even more saturated fat and salt, and high sodium intake raises your blood pressure, straining artery walls.

Common pizza ingredients that may affect your heart health include extra cheese, processed meats like pepperoni or sausage, stuffed crusts made with added cheese, and cream-based sauces. Refined white flour crust breaks down quickly into sugar, which causes frequent blood sugar spikes that harm blood vessels over time. Eating several large slices in one sitting can push your daily intake of saturated fat and sodium beyond recommended limits.

12. Fried Fish in Batter

Fried fish in batter turns lean protein into a high-fat meal by adding unhealthy fat and calories through deep frying. Cooking with oils high in saturated fat or oils that break down at high heat creates harmful compounds that stress your blood vessels and raise LDL cholesterol.

The batter, usually made from white flour or cornstarch, raises blood sugar quickly. Large portion sizes make the impact even greater, especially when the meal is served with fries and salty sauces that increase your intake of sodium and unhealthy fats.

Eating fried fish in batter often exposes you to high cholesterol, excess calories, and poor blood vessel health, all key risk factors for atherosclerosis. Over time, repeated intake can speed up plaque buildup inside your arteries and reduce steady blood flow. As arteries narrow and stiffen, your heart must work harder to move blood throughout your body.

13. Casseroles

Casseroles often combine fatty cuts of meat, processed meats, or large amounts of cheese, which contain high levels of saturated fat. Saturated fat raises your LDL, or “bad” cholesterol, and increases your risk of atherosclerosis.

Cream-based soups and sauces add even more fat and sodium. These raise your blood pressure and make it easier for cholesterol to collect in your arteries. Many casseroles include refined grains such as white pasta or rice, which break down quickly into sugar and can increase triglyceride levels.

Common high-risk ingredients in casseroles include processed meats like sausage or bacon, full-fat cheese and cream, and butter or shortening. They also often contain canned cream soups and refined grains such as white pasta or white rice. Eating these dishes often and in large portions increases your intake of calories, fat, and salt, which can contribute to weight gain, high cholesterol, and higher triglycerides.

14. Pastries

Pastries such as pies, croissants, doughnuts, danishes, and sausage rolls contain high amounts of saturated fat, sugar, and refined flour. These ingredients raise your LDL cholesterol and blood sugar, which leads to plaque buildup inside your arteries and increases your risk for atherosclerosis.

Many packaged pastries also contain trans fats or high levels of processed fats, which raise LDL and lower HDL cholesterol. Common sources of concern include cream-filled pastries, fried dough products, cheese-filled baked goods, and prepackaged snack cakes.

Eating pastries often can lead to excess calorie intake, weight gain, and increased risk for heart and blood vessel disease. Eating pastries often can lead to excess calorie intake, weight gain, and increased risk for heart and blood vessel disease. The combination of sugar and unhealthy fats puts extra stress on your arteries and can raise triglyceride levels. Over time, frequent intake may speed up plaque buildup and reduce healthy blood flow.

15. Alcohol

Alcohol is not a food, but it can affect your blood vessels and raise your risk of atherosclerosis. Drinking too much causes your body to turn extra calories into fat, increasing triglyceride levels, a type of fat that can build up in artery walls.

Heavy drinking also raises blood pressure, which damages the inner lining of arteries and makes it easier for cholesterol and other fats to form plaque. Alcohol increases LDL, or bad cholesterol, and lowers your body’s ability to control blood sugar, which adds more stress to blood vessels. Drinking large amounts weakens your heart muscle and raises your risk of stroke.

It can also lead to weight gain, which connects to high blood pressure, high cholesterol, and diabetes. If you choose to drink, keep your intake low. Women should have no more than one drink per day, and men no more than two. Drinking more than this regularly increases your risk of artery damage and heart disease.