Snacking gets a bad rap. Most weight loss and nutrition experts will say that healthy snacking throughout the day can help prevent overeating, protecting your heart health in the process. However, what you eat is very important.
“The problem is that most of the snacks sold today are not real food,” he explains Dr. Jack Wolfson, DO, FACCa cardiologist. “They are engineered in factories, filled with processed oils, refined starches and chemical flavors and offer next to nothing in the way of real food.”
He warns that constantly snacking on these types of foods can change your metabolism, increase inflammation, put your blood sugar on a roller coaster, and overwhelm your arteries. Your taste buds might carry these foods, but your heart can’t.
“The heart needs minerals, antioxidants, healthy fats and constant fuel to function well. It can’t thrive on empty calories,” he says. “So when someone switches from processed snacks to real, whole foods, the heart often responds quickly. “Awareness is the first step to making this happen quickly.
Dr. Wolfson shares the snack she tells every patient to avoid—and guess what? Another cardiologist said the same.
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“The snack I tell patients to avoid as a cardiologist”
“Chips usually contain the exact ingredients that cause heart problems,” explains Dr. Wolfson.
If you prefer to get a second opinion (nothing wrong with that!), we’ve done this for you:
“Potato chips tend to be particularly harmful because of their higher fat and acrylamide content compared to corn chips, although all chips are ultra-processed foods that increase the risk of cardiovascular disease and should be eaten in moderation,” saysDr. Columb Batiste, MDcardiologist at Kaiser Permanente in Riverside, California.
Suttthiwat Srikhrueadam/getty images
Acrylamide is a compound that forms during high-heat cooking processes (such as frying chips). It has been linked to heart disease in numerous studies.
Related: “I’m a Cardiologist and This Is the One Thing I Add to Almost Every Meal”
Why crisps are bad for heart health
Cardiologists say chips contain high amounts of fat and sodium and are a processed snack. None of this is good for the heart. Let’s dig deeper into why cardiologists point out that constant snacking on chips is bad for your heart health.
1. Chips contain unhealthy fats
“Chips adversely affect the heart primarily through high levels of saturated fat, which raise LDL cholesterol,” says Dr. Batiste.
The American Heart Association recommends keeping saturated fat intake below 6% of daily calories. On a 2,000-calorie-a-day diet, you would consume no more than 120 calories from saturated fat, or about 13 grams or less per day. A bag of Lays Potato Chips has 1.5 grams of saturated fat — 11 percent of your daily total — and 10 grams of total fat. All of this adds up over the course of a day.
Dr. Wolfson also sees the fat in potato chips as a significant pain point and says oil is the main culprit.
“Most chips are fried in industrial seed oils such as canola, corn, soybean, safflower or sunflower,” he says. “These oils are processed under high heat and pressure, then heated again during frying. By the time they reach your hands, they often contain oxidized fats that irritate the lining of your blood vessels.”
Dr. Wolfson (and research) notes that this irritation can trigger inflammation, setting the stage for plaque build-up.
2. Chips have refined starch
No part of the body exists in a vacuum, and people with heart disease are at higher risk for type 2 diabetes (and vice versa). Dr. Wolfson notes that chips don’t help prevent it because of the refined starch they contain, either.
“Whether the chip is made from potatoes, corn or grains, starch breaks down into sugar very quickly,” he warns. “This rapid rise in blood sugar and insulin pushes the body to store fat, especially around the abdomen. It also raises triglycerides, and elevated triglycerides are one of the clearest signs that someone is on the road to heart problems.”
3. Chips contain a lot of salt (and other additives)
“When you combine that 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,” says Dr. Wolfson.
Indeed, while sodium is a necessary electrolyte for certain bodily functions, such as fluid retention, there is definitely too much. 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 the daily value). This can build up throughout the day, especially if you eat more than one serving (which the cardiologists I spoke with say people often do).
Related: This popular cheese has the most sodium and probably belongs in the fridge
Are baked chips healthier?
Sort of, but not by much. “Baked chips are slightly healthier than fried chips, containing less fat, acrylamide and calories,” explains Dr. Batiste. “However, they still have a fundamentally poor nutritional profile – high in refined carbohydrates and sodium, while lacking in fibre, 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 chips (about 15 chips) typically contains 150 calories and 10 grams of fat from the seed oil. “There is very little fiber or protein to slow down digestion.
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Flavored tortilla chips: He warns that these chips “have the same problems and sometimes more.” “They often include MSG, sugar, artificial colors and extra seed oil,” he notes. “Flavoring 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 chips are often fried longer and contain more oil. “People enjoy the crunch and keep coming back for hand after hand,” he says. “The real problem is the sheer volume of oxidized fat and refined starch that enters the system in a short period of time. That’s where the heart pays the price.”
Related: This is the worst type of meat for heart health, according to a cardiologist
Ok, so I can never have chips?
Never say never. “I try to be realistic with patients,” says Dr. Wolfson. “People enjoy crunchy, salty snacks. Chips are familiar and convenient. So my recommendation isn’t based on perfection. It’s based on what keeps the heart healthy over time.”
He says a good baseline is to eat chips once a week or less. “If someone is dealing with high blood pressure, high triglycerides, insulin resistance, obesity, or any form of heart disease, I suggest eating them even less frequently. In those situations, the body is already struggling to manage inflammation and blood sugar.”
Dr. Batiste urges people to stick to the portion size for chips (about 15 chips). Whole-grain, vegetable-based, or baked chips are slightly less heart-damaging than other types, he says. Pairing them with nutrient-dense foods like vegetables or protein-rich drinks can increase fiber and satiety, reducing the urge to overeat.
Also, if you’re going to eat chips? have fun “Sit down and eat them slowly,” says Dr. Wolfson. “When people eat straight from the bag, the portion size can triple without them realizing it. Most of the damage from chips comes from volume. A small portion now and then is very different to half a bag a few nights a week.”
Related: Want to Lower Your Cholesterol? Cardiologists say this is the best diet to follow
Healthier alternatives to crisps
You may enjoy chips occasionally and in moderation, but there are heart-healthy options. Dr. Wolfson suggests:
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Raw vegetables with homemade dip based on olive oil or tahini. Think celery, carrots, cucumbers and cauliflower, which boast minerals, fiber and hydration. “When paired with a bath of tahini, garlic, lemon, and extra virgin olive oil, the snack becomes rich in heart-protecting fats and antioxidants,” says Dr. Wolfson. “Satisfies the craving for crunch while nourishing the arteries.”
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Roasted Organic Sweet Potatoes. “Slice an organic sweet potato, toss it in coconut oil or olive oil and fry it until crispy,” he advises. He likes fiber, potassium, beta-carotene and antioxidants, which support steady blood sugar. In addition, the natural sweetness will make you forget about chips.
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A handful of raw walnuts. Dr. Wolfson is especially fond of walnuts. “Walnuts provide omega-3 fats, antioxidants and minerals that help maintain healthy blood vessels,” he says. “Almonds and pecans are also great. Plus, you’ll satisfy crunchy 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 Carbs That Can Help You Lose Visceral Fat, According to Dietitians
Sources:
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Dr. Jack Wolfson, DO, FACC, cardiologist
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Dr. Columbus Batiste, MD, 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 through induction of oxidative stress, inflammation, and TGF-β1: a prospective cohort study. The International Environment.
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Saturated fats. American Heart Association.
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Lay’s Classic Potato Chips. Lay’s.
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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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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 Health & Wellness. Add Parade as a favorite source by clicking here.