Snacking gets a bad rap. Most weight loss and nutrition experts will say that eating healthy snacks throughout the day can help prevent overeating and protect your heart health in the process. However what you eat is very important.
“The problem is that most snack foods sold now are not real food,” explains Dr. Jack Wolfson, DO, FACCa cardiologist. “They’re designed in factories and filled with processed oils, refined starches and chemical flavors that provide little in the way of real nutrition.”
He warns that consistently eating these types of foods can alter your metabolism, increase inflammation, send your blood sugar on a roller coaster, and crush your arteries. Your taste buds may be craving these foods, but your heart is not.
“The heart needs minerals, antioxidants, healthy fats and stable fuel to function properly. It cannot thrive on empty calories,” he says. “So when someone switches from processed snacks to real, whole foods, the heart usually responds quickly. “Awareness is the first step to responding quickly.
Dr. Wolfson shares the snacks he tells every patient to avoid—and guess what? Another cardiologist said the same thing.
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“As a cardiologist, I tell patients to avoid snacks”
“Potato chips often contain the exact ingredients that cause heart problems,” explains Dr. Wolfson.
If you’d like to get a second opinion (and there’s nothing wrong with that!), we’ve got you covered:
“Potato chips tend to be particularly harmful due to their higher fat and acrylamide content compared to corn chips, although all potato chips are ultra-processed foods that increase the risk of cardiovascular disease and should be consumed with caution,” saidDr. Columbus Baptiste, MDis a cardiologist at Kaiser Permanente in Riverside, California.
Sutthiwat Srikhrueadam/Getty Images
Acrylamide is a compound formed during high-temperature cooking processes such as French fries. Many studies have linked it to heart disease.
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Why potato chips are bad for heart health
Cardiologists say potato chips contain a lot of fat and sodium, and they’re a processed snack. None of these are very good for the heart. Let’s dig deeper into why cardiologists stress that constant chip snacking is bad for your heart health.
1. Potato chips contain unhealthy fats
“Potato chips adversely affect the heart primarily through their high content of saturated fat, which raises LDL cholesterol,” says Dr. Baptiste.
The American Heart Association recommends limiting saturated fat intake to less than 6% of daily calories. On a 2,000-calorie-per-day diet, you will consume no more than 120 calories from saturated fat, which is about 13 grams or less per day. A bag of Lay’s potato chips contains 1.5 grams of saturated fat (11% of the daily total) and 10 grams of total fat. It all adds up in one day.
Dr. Wolfson also believes fat in potato chips is a major pain point and says oil is the culprit.
“Most potato chips are fried in industrial seed oils such as canola, corn, soy, safflower or sunflower oil,” he said. “These oils are processed at high temperatures and pressures and then heated again during the frying process. By the time they get to your hands, they often contain oxidized fats that can irritate the lining of blood vessels.”
According to Dr. Wolfson (and research), this irritation triggers inflammation, setting the stage for plaque to form.
2. Potato chips contain refined starch
No part of the body exists in a vacuum, and people with heart disease are at higher risk of developing type 2 diabetes (and vice versa). Dr. Wolfson points out that potato chips won’t help you prevent either disease because they contain refined starch.
“Whether potato chips are made from potatoes, corn or grains, starch breaks down into sugar very quickly,” he warns. “Rapid increases in blood sugar and insulin prompt the body to store fat, especially around the abdomen. It also raises triglycerides, and elevated triglycerides are one of the clearest signs that someone has heart disease.”
3. Potato chips contain a lot of salt (and other additives)
“When you combine it with refined starches and damaged oils, the effects on blood pressure and water retention are very different than natural salts found in whole foods,” Dr. Wolfson shares.
In fact, while sodium is an electrolyte needed for certain body functions, such as fluid retention, excess can certainly occur. The American Heart Association recommends limiting sodium intake to 2,300 mg per day, preferably 1,500 mg.
Potato chips contain about 140 mg of sodium per serving (about 7% of daily value). This can add up over the course of the day, especially if you eat more than one serving (which the cardiologists we spoke with said people often do).
RELATED: This popular cheese has the most sodium — and it’s probably in your refrigerator
Are baked chips healthier?
A bit similar, but not too different. “Baked potato chips are slightly healthier than fried potato chips, containing less fat, acrylamide and calories,” explains Dr. Baptiste. “However, their nutritional profile remains poor – high in refined carbohydrates and sodium, but lacking in fiber, vitamins and protective nutrients.”
Dr. Wolfson shares some general nutritional information about other types of potato chips, starting with potato chips.
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potato chips: Dr. Wolfson says a regular serving of potato chips (about 15 chips) typically contains 150 calories and 10 grams of seed oil fat. “There’s very little fiber or protein that slows digestion. The body absorbs sugar and oil quickly without any meaningful attachment.”
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Flavored nachos: He warned that these chips “have the same problems and sometimes more.” “They often include MSG, sugar, artificial colors and additional seed oils,” he points out. “The purpose of flavoring powders is to encourage overeating, so many people eat two or three servings without noticing.”
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Kettle Chip: They may say “natural” on the label, but Dr. Wolfson points out that kettle chips are typically fried longer and contain more oil. “People love to eat this crunchy food and keep going back for handfuls and handfuls,” he says. “The real problem is the total amount of oxidized fats and refined starches that get into the system in a short period of time. That’s where the heart pays the price.”
RELATED: These are the worst meats for heart health, according to cardiologists
Okay, so I’ll never get to eat French fries?
never say Never. “I try to be realistic with my patients,” Dr. Wolfson said. “People like crunchy, salty snacks. Potato chips are familiar and convenient. So, my recommendation is not based on perfection. It’s based on long-term heart-healthy factors.”
A useful benchmark, he says, is eating potato chips once a week or less. “If someone has high blood pressure, high triglycerides, insulin resistance, obesity, or any form of heart disease, I recommend eating them less. In these cases, the body is already working hard to control inflammation and blood sugar.”
Dr. Batiste urges people to stick to portion sizes of potato chips (about 15 chips). Whole grains, vegetables or baked potato chips are less harmful to the heart than other types, he said. Pairing them with nutrient-dense foods like vegetables or protein-rich dips can increase fiber and satisfaction, reducing the urge to overeat.
Also, do you want some fries? Enjoy it. “Sit down and eat slowly,” says Dr. Wolfson. “When people eat directly from the bag, portion sizes can triple without them realizing it. Much of the harm from potato chips comes from portion size. Eating a small portion every once in a while is very different from eating half a bag a few nights a week.”
Related: Want to lower your cholesterol? Cardiologists say this is the best diet
Healthier alternatives to French fries
It’s okay to enjoy French fries in moderation every once in a while, but there are heart-healthy options. Dr. Wolfson recommends:
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Raw vegetables served with homemade dipping sauce made with olive oil or tahini. Think celery, carrots, cucumbers and cauliflower, which are rich in minerals, fiber and water. “When paired with a dip made of tahini, garlic, lemon and extra-virgin olive oil, this snack is packed with heart-protecting fats and antioxidants,” says Dr. Wolfson. “It satisfies the urge to chew while nourishing the arteries.”
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Roasted organic sweet potato wedges. “Slice organic sweet potatoes, toss in coconut or olive oil, and roast until crispy,” he suggests. He likes fiber, potassium, beta-carotene and antioxidants, which maintain stable blood sugar. Plus, the natural sweetness will make you forget about the chips.
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A handful of raw nuts. Dr. Wolfson is particularly fond of walnuts. “Walnuts provide omega-3 fats, antioxidants and minerals that help support blood vessel health,” he says. “Almonds and pecans are great, too. Plus, you’ll satisfy your crunch craving—that’s it. Nuts…can control hunger for hours. They’re one of the simplest, most powerful heart-healthy snacks.”
Next:
RELATED: 3 Carbohydrates That Can Help You Lose Visceral Fat, According to Nutritionists
Source:
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Dr. Jack Wolfson, DO, FACC, cardiologist
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Dr. Columbus Batiste, MD, is a cardiologist at Kaiser Permanente in Riverside, California
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Acrylamide exposure and cardiovascular risk: a systematic review. Nutrients.
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Acrylamide exposure may increase cardiovascular risk in general adults through induction of oxidative stress, inflammation, and TGF-β1: a prospective cohort study. international environmental organization.
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Saturated fat. American Heart Association.
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Lay’s Classic Potato Chips. Lai.
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Dietary oxidized lipids in redox biology: Oxidized olive oil disrupts lipid metabolism and induces intestinal and hepatic inflammation in C57BL/6J mice. Redox Biology.
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Breaking the salt habit can reduce high blood pressure. American Heart Association.
This article was originally published by Parade on December 6, 2025 and first appeared in the Health & Wellness section. Click here to add Parade as a preferred source.
