The Risks of Comfort Food to Your Cardiovascular Health

Comfort food may bring emotional relief, but its high levels of unhealthy fats, sodium, and sugars can harm your heart. These foods can negatively affect cardiovascular health and increase your risk of strokes and heart attacks. With moderation and heart-friendly alternatives, however, you can still enjoy your favorite dishes while maintaining a balanced diet.

There are moments when nothing feels as satisfying as enjoying your go-to comfort food. These dishes, from comforting mac and cheese to decadent chocolate cake, fill us with a sense of warmth and fond memories. But while these foods may soothe your soul, they might not be as kind to your heart. By understanding the link between comfort food and your heart, you can make better food choices without sacrificing enjoyment.

At CardioVascular Health Clinic, we believe patient education is a cornerstone of lasting heart health, which is why our expert team of multidisciplinary specialists integrates cutting-edge technology and minimally invasive treatments with proactive prevention strategies to provide personalized care that extends beyond the clinic. By empowering our patients with knowledge and tailored treatment plans, we help them make informed choices that support a healthier heart and a longer life.

What Is Comfort Food?

“Comfort food” is a colloquial term that typically refers to dishes that are full of flavor, high in calories, and connected to happy memories or emotions. These foods tend to be indulgent — think fried chicken, pizza, ice cream, and baked goods. For many, they provide a sense of comfort and solace with each bite, a momentary escape from the worries of the world. 

However, comfort food packs a poor nutrition profile, and eating too much of it too frequently can cause significant risks to your health.

How Comfort Food Affects Your Cardiovascular Health

A common factor among many comfort foods is that they tend to be loaded with a plethora of ingredients that can stress the heart and cardiovascular system. They tend to be heavily processed and bear little resemblance to foods found in nature. Regularly eating processed foods can trigger chronic inflammation in the body, and high levels of inflammation are linked to a range of health issues, including heart disease.

Comfort foods are typically…

• High in unhealthy fats. Comfort foods are often prepared with ingredients that are high in saturated and trans fats — butter, cream, and fried oils. These fats can decrease your “good” (HDL) cholesterol levels and raise your LDL (“bad”) cholesterol. High levels of LDL can cause atherosclerosis, which is a buildup of plaque on your artery walls. This plaque can restrict blood flow to the heart and increase the risk of heart disease and heart attacks.

• High in excessive sodium. Many savory comfort foods — such as soups, casseroles, and processed snacks like chips or crackers — are high in sodium. A diet with too much sodium causes your body to retain water, which in turn increases blood volume and puts extra strain on your heart. This can lead to hypertension, or high blood pressure, and persistent or uncontrolled high blood pressure is a leading cause of strokes, heart disease, and kidney damage.

• High in added sugar. Cakes, cookies, and candies are often loaded with added sugar. Extra sugar is also found in condiments and many beverages, as well as in salty and savory processed foods and snacks. Diets high in added sugars are associated with obesity and metabolic syndrome — a group of conditions that includes high blood sugar, high blood pressure, insulin resistance, and abnormal cholesterol levels — all of which increase cardiovascular risk.

• Low in essential nutrients. Comfort foods may leave you feeling full, but not truly nourished. They often lack fiber, vitamins, and minerals — nutrients that are critical for maintaining your overall health.

The Long-Term Effects of Emotional Eating

Many of us turn to comfort food during stressful times. But emotional eating can create a cycle that’s hard to break. Stress increases levels of the stress hormone cortisol, which can cause cravings for high-fat, high-sugar foods. Eat too much of these and it can lead to weight gain and higher blood pressure and increase your risk of developing heart disease. Comfort food may provide a temporary emotional lift, but when eaten regularly, the long-term effects on your health may not be worth it.

Healthier Alternatives to Comfort Food

There is good news, however, for comfort food: you don’t have to eliminate it from your diet completely. By making small adjustments, you can still enjoy comforting meals that are also heart-friendly. 

Here are 4 ways to make your favorite comfort foods a little more heart healthy.

1. Swap fried for baked or air-fried. Love fried chicken? Try baking or air-frying it with a light coating of whole-grain breadcrumbs.

2. Upgrade your mac and cheese. Instead of boxed mac and cheese, make it from scratch with whole-grain pasta and low-fat cheese. Mix in a serving of vegetables like spinach or broccoli for extra nutrients.

3. Satisfy sweet cravings naturally. Instead of reaching for sugary snacks and desserts, consider fruit-based options. Some suggestions include baked apples with cinnamon, a homemade smoothie, or fiber-rich and naturally sweet dates.

4. Portion control.  Even small indulgences can be satisfying. Serve your favorite comfort foods in smaller portions and pair with a nutrient-rich fresh salad or roasted vegetables.

It’s important to remember that it’s perfectly fine to enjoy comfort food once in a while. The key is doing so in moderation. Practicing mindful eating, such as savoring each bite and listening to your body’s hunger and fullness cues, can help you enjoy your favorite dishes or snacks without overindulging. Balance the occasional comfort food with an overall diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to support your long-term cardiovascular health.

Need more ideas for how to keep your heart healthy during the crush of holiday comfort food? Here are some tips, as well as more on the effect of comfort foods on your heart.

You can also learn more about the science of a heart-healthy diet here.

Take Comfort in a Healthy Heart with CardioVascular Health Clinic

There is something special about comfort food, as it brings emotional satisfaction and warmth to our lives. However, it’s important to recognize the hidden dangers these foods pose to your cardiovascular health. With a little understanding of their impact and choosing healthier alternatives, you can still enjoy comfort food without compromising your health. Small changes can lead to big benefits for your heart, so that you can still comfort your soul while also protecting your health for years to come.
At CardioVascular Health Clinic, we combine advanced interventional care with a whole-person approach to wellness, delivering comprehensive cardiovascular services designed to support a longer, healthier life. Led by a multidisciplinary team of experts and specialists, CardioVascular Health Clinic delivers personalized treatment plans that go beyond the doctor’s office, helping you integrate heart-healthy habits into your daily routine for lasting results. With a focus on innovation, compassion, and exceptional outcomes, we’re committed to providing the highest level of cardiovascular care to patients all across Oklahoma. Prioritize your heart health today and schedule an appointment with CardioVascular Health Clinic.