Snacking gets a bad reputation. Most weight loss and nutrition experts agree that healthy snacking throughout the day can help prevent overeating, protecting your heart health in the process. However, what you eat is extremely important.
“The problem is that most of the snack foods sold today are not real food,” he explains Dr. Jack Wolfson, DO, FACCA cardiologist. “They’re designed in factories, filled with processed oils, refined starches and chemical flavors, and they offer almost nothing in the way of true nutrition.”
He warns that eating these types of foods consistently can change your metabolism, increase inflammation, put your blood sugar on a roller coaster and clog your arteries. Your taste buds may crave these foods, but your heart doesn’t.
“The heart needs minerals, antioxidants, healthy fats and stable fuel to function properly. It cannot thrive on empty calories,” he says. “So, when someone moves from processed foods to real, whole foods, the heart often responds faster. “Awareness is the first step to making it faster.
Dr. Wolfson hands out snacks he tells each patient to avoid—and guess what? Another cardiologist also said the same.
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‘I tell patients to avoid being a cardiologist’
“Chips usually contain the exact ingredients that cause heart problems,” Dr. Wolfson explains.
If you prefer to get a second opinion (nothing wrong with that!), we’ve done it for you:
“Potato chips are particularly harmful because of their high fat and acrylamide content compared to corn chips, although all chips are ultra-processed foods that increase the risk of heart disease and should be consumed in small amounts,” he says.Dr. Columbus Batiste, MDCardiologist at Kaiser Permanente in Riverside, California.
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Acrylamide is a compound that forms during high-heat cooking processes (such as frying chips). It has been linked to heart disease in many studies.
RELATED: ‘I’m a Cardiologist, and This Is One Thing I Add to Almost Every Meal’
Why chips are bad for heart health
Cardiologists say chips are high in fat and sodium, and are a processed snack. Nothing makes the heart feel good. Let’s delve deeper into why cardiologists insist that eating chips regularly is bad for your heart health.
1. Chips contain unhealthy fats
“Chips adversely affect the heart mainly through high levels of saturated fat, which raises LDL cholesterol,” Dr. Batiste says.
The American Heart Association recommends keeping saturated fat intake to less than 6% of your daily calories. On a 2,000-calorie-per-day diet, you’d consume no more than 120 calories from saturated fat, or about 13 grams or less per day. One bag of Lay’s potato chips contains 1.5 grams of saturated fat—11% of your daily total—and 10 grams of total fat. That all adds up over the course of a day.
Dr. Wolfson also considers the fat in potato chips a significant pain point and says oil is a primary culprit.
“Many chips are fried in industrial seed oils like canola, corn, soybean, safflower or sunflower oil,” he says. “These oils are processed under high heat and pressure, then reheated during frying. By the time they reach your hands, they are often oxidized fats that burn the lining of blood vessels.”
Dr. Wolfson (and research) notes that this irritation can trigger inflammation, setting the stage for plaque formation.
2. Chips contain refined starch
No body part exists in a vacuum, and people with heart disease have a higher risk of type 2 diabetes (and vice versa). Dr. Wolfson notes that chips won’t help you stop because of the refined starch.
“Whether the starch is made from potatoes, corn, or grains, the starch quickly breaks down into sugar,” he warns. “Rapid spikes in blood sugar and insulin push the body toward fat storage, especially around the belly. It also raises triglycerides, and high triglycerides are one of the clearest signs someone is on the road to heart trouble.”
3. Chips contain a lot of salt (and other additives).
“When you combine it with refined starches and damaged oils, the effect on blood pressure and water retention is very different from the natural salt found in whole foods,” Dr. Wolfson shared.
In fact, while sodium is an essential electrolyte for certain bodily functions such as fluid retention, there is definitely more to it. The American Heart Association recommends limiting sodium intake to 2,300 milligrams per day, ideally 1,500 milligrams.
Potato chips can contain about 140 milligrams of sodium per serving (about 7% of your daily value). This can add up throughout the day, especially if you eat more than a single serving (which the cardiologists we spoke to say people often do).
Related: This popular cheese has the most sodium — and it’s probably in your fridge
Are baked chips healthy?
Sort of, but not by much. “Baked chips are significantly healthier than fried chips, containing less fat, acrylamide and calories,” Dr. Batiste explains. “However, they still have a fundamentally poor nutritional profile – high in refined carbohydrates and sodium while lacking fiber, vitamins and protective nutrients.”
Dr. Wolfson shares some general nutritional information about other types of chips, starting with potato chips.
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Potato Chips: Dr. Wolfson says that a single serving of regular potato chips (about 15 chips) typically contains 150 calories and 10 grams of fat from seed oil. “Too little fiber or protein to slow down digestion. The body gets an instant hit of sugar and oil that doesn’t make sense.”
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Flavored Tortilla Chips: He warns that these chips “carry the same problems and sometimes more.” “They often contain MSG, sugar, artificial colors and extra seed oils,” he notes. “Taste powders are designed to encourage overeating, so many people go through two or three servings without noticing.”
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Kettle Chips: They may have “natural” on the label, but Dr. Wolfson notes that kettle chips are often fried longer and contain more oil. “People enjoy the crunch and go back for handful after handful,” he says. “The real problem is the total amount of oxidized fat and refined starch entering the system in a short period of time. That’s where the heart pays the price.”
Related: It’s the worst kind of meat for heart health, according to cardiologists
Okay, so I can never have chips?
Never say never. “I try to be realistic with patients,” Dr. Wolfson says. “People enjoy crunchy, salty snacks. Chips are familiar and convenient. So, my recommendation is not based on perfection. It’s based on keeping the heart healthy over time.”
He says a useful baseline is to consume chips once a week or less. “If someone has high blood pressure, high triglycerides, insulin resistance, obesity or any type of heart disease, I recommend they eat less often. In that case, the body is already struggling to manage inflammation and blood sugar.”
Dr. Batiste urges people to stick to the serving size for chips (about 15 chips). Whole-grain, vegetable-based or baked chips are slightly less heart-damaging than other types, he says. Pairing it with nutrient-dense foods like vegetables or protein-packed dips can increase fiber and satiety, reducing the urge to overeat.
Also, if you are going to eat chips? Enjoy. “Sit down and eat them slowly,” Dr. Wolfson says. “When people eat food straight from the bag, the serving size can triple without them realizing it. Most of the damage from chips comes from volume. Half a bag several nights a week makes a big difference.”
Related: Want to Lower Your Cholesterol? Cardiologists say this is the best diet to follow
A healthy alternative to chips
It’s possible to enjoy chips occasionally and in moderation, but there are heart-healthy alternatives. Dr. Wolfson suggests:
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Raw vegetables with a homemade dip based on olive oil or tahini. Think celery, carrots, cucumbers and cauliflower, which boast minerals, fiber and hydration. “Paired with a dip made with tahini, garlic, lemon and extra virgin olive oil, the snack is rich in heart-protecting fats and antioxidants,” Dr. Wolfson says. “It satisfies the craving for crunch while nourishing the arteries.”
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Roasted Organic Sweet Potato Wedges. “Slice an organic sweet potato, toss it in coconut oil or olive oil and roast until crisp,” he recommends. He likes fiber, potassium, beta-carotene and antioxidants, which support stable blood sugar. Plus, the natural sweetness will make you forget all about chips.
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A handful of raw nuts. Dr. Wolfson especially likes walnuts. “Walnuts provide omega-3 fats, antioxidants and minerals that support vascular health,” he says. “Almonds and pecans are great, too. Plus, you’ll satisfy a dog’s cravings and cravings, period. Nuts…keep hunger at bay for hours. They’re one of the simplest and most powerful heart-friendly snacks available.”
Next:
RELATED: 3 Carbohydrates That Can Help You Lose Visceral Fat, According to Dietitians
Sources:
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Dr. Jack Wolfson, DO, FACC, a cardiologist
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Dr. Columbus Batiste, MD, 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 increases cardiovascular risk in the general adult population probably by inducing oxidative stress, inflammation, and TGF-β1: a prospective cohort study. Environment International.
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saturated fat. American Heart Association.
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Lay’s Classic Potato Chips. took
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Dietary oxidized lipids in redox biology: oxidized olive oil disrupts lipid metabolism and induces intestinal and liver inflammation in C57BL/6J mice. Redox Biology.
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Kicking the salt habit to lower high blood pressure. American Heart Association.
This story was originally published by Parade on December 6, 2025, where it first appeared in the Health & Wellness section. Add Parade as a favorite source by clicking here.
