An esteemed cardiologist has unveiled a list of five ostensibly healthy foods that he chooses to steer clear of, citing potential negative health impacts. The list includes some surprisingly common items that many might assume are beneficial.
Dr. Sanjay Bhojraj, a respected medical professional based in California, warns against the common perception that seed oils, “diet” products, flavored yogurts, protein bars, and vegetable chips are inherently healthier alternatives to more traditional choices like full-fat products or conventional oils.
Contrary to popular belief, Dr. Bhojraj argues that these items are not always the better option. In some instances, they may even pose greater risks despite having fewer calories.
The cardiologist highlights that many diet products are laden with synthetic additives. These substances have been associated with various health issues, such as digestive problems, heart concerns, and even cancer.
Such products fall into the category of ultra-processed foods (UPFs). They undergo significant alteration from their natural state and are packed with artificial ingredients, flavorings, preservatives, emulsifiers, and sweeteners, rather than whole, natural components.
Seed oils
Dr. Bhojraj places seed oils at the top of his list of foods to avoid, underscoring the potential health hazards they may present.
According to the heart expert, refined seed oils like canola, soybean, and corn oil can oxidize when heated, potentially causing inflammation in the arteries and cells.
A top cardiologist has revealed the five foods he avoids because of their negative health impacts, with some surprising items on his list
This can lead to a range of serious conditions, including heart attacks, strokes, and aneurysms, by causing arteries to narrow, plaques to rupture, and blood vessels to weaken.
Because of this, Dr Bhojraj said on his Instagram he has replaced processed seed oils with healthier options such as olive oil, avocado oil, beef tallow, and grass-fed ghee.
The debate over seed oils has intensified, with conflicting scientific studies and public figures like Health and Human Services Secretary Robert F. Kennedy Jr. contributing to the controversy.
Organizations like the American Heart Association and researchers from Brigham and Women’s Hospital highlight that replacing saturated fats with polyunsaturated fats from seed oils can lower LDL (‘bad’) cholesterol, potentially reducing the risk of heart disease and stroke.
Experts argue that omega-6 fatty acids, prevalent in seed oils, do not significantly increase inflammation. A meta-analysis of 30 randomized-controlled studies concluded that increasing dietary omega-6 intake did not have a significant impact on inflammation.
However, some studies suggest that high omega-6 to omega-3 ratios may promote inflammation, potentially contributing to chronic diseases.
RFK Jr, has been vocal in his criticism of seed oils. He refers to them as ‘poisoning us’ and has advocated for their removal from food products.
Diet and zero-sugar foods and drinks
On so-called ‘diet’ or ‘zero sugar’ foods, the cardiologist cautioned that artificial sweeteners are added to remove the calories from real sugar but retain a product’s sweet taste.
These artificial sweeteners, which include aspartame (sold as Equal) and sucralose (sold as Stevia), can confuse the body’s insulin response and increase cravings for sugar.
This can lead to a range of health issues, including weight gain, insulin resistance, type 2 diabetes, metabolic syndrome, and an increased risk of cardiovascular diseases.
A 2023 study in Nature Medicine linked the artificial sweetener erythritol to an increased risk of heart attack and stroke and showed it can increase the risk of blood clot formation.
Meanwhile, a 2022 review in The BMJ found that consuming artificial sweeteners was associated with a higher risk of cardiovascular disease and stroke.
The study found a 9 percent increase in the risk of all cardiovascular disease events and a 18 percent increased risk of stroke, especially among high consumers.
Dr Bhojraj advised opting for natural sweeteners like fruit, dates, or raw honey instead.
Flavored yogurts
In some cases, ‘low-fat’ yogurts have even more sugar added to make up for the loss of flavor and texture from removing fat (stock image)
Flavored yogurts, Dr Bhojraj noted, often contain more sugar than desserts despite their health-conscious promotion.
A typical 150-gram (five-ounce) serving of flavored yogurt can contain 15 to 25 grams of sugar, equal to about four to six teaspoons.
In some cases, ‘low-fat’ yogurts have even more sugar added to make up for the loss of flavor and texture from removing fat.
By comparison, a half-cup of vanilla ice cream usually has around 14 to 17 grams of sugar.
Yogurts also contain an ingredient researchers believe are growing increasingly concerned about: emulsifiers.
The additives, such as xanthan gum and soy lecithin, are used in foods to hold ingredients together and give foods their smooth texture.
But, increasingly, studies show they can wreak havoc on the gut microbiome, causing gas, bloating, bowel changes and inflammation linked to cancer.
Dr Maria Abreu, president of the American Gastroenterological Association, previously told Daily Mail: ‘Chronic inflammation leads to colon cancer, and I suspect that’s transformative in this new rise of young people developing colon cancer,’ she told this publication previously.
‘One of the things that has changed very dramatically in our food supply is the addition of emulsifiers.’
Dr Bhojraj said he prefers authentic or plain Greek yogurt (which does not contain emulsifiers) topped with berries and cinnamon.
Protein bars
Dr Sanjay Bhojraj, who has based out of California , said first on his list are seed oils
Protein bars are loved by tens of millions of Americans who reach for them after a workout or for on-the-go snacks.
But Dr Bhojraj called them ‘candy bars in disguise,’ pointing out that many are high in sugar.
They are also often made from seed oils and syrups, he said, that can cause bloating and digestive issues.
A 2019 survey by the group Safefood found that many ‘high-protein’ bars sold in Ireland were highly processed, with almost 40 percent listing chocolate as the main ingredient, and many had high saturated fat, salt or added sugar.
The report noted there was no consistent evidence that healthy people benefit from consuming protein above recommended levels via these bars.
Meanwhile, a 2024 Environmental Working Group (EWG) report warned that many protein bars in the US market are ultra-processed and contain concerning amounts of added sugars and artificial sweeteners.
The report advised consumers to be skeptical of ‘health food’ claims on packaging and read ingredient labels carefully.
For a healthier alternative, Dr Bhojraj suggested naturally protein-rich snacks such as nuts or boiled eggs.
Vegetable chips
Even ‘vegetable chips’, he added, may not be as wholesome as they seem, since they are typically fried in the same refined oils as traditional chips, including the seed oils he warns against.
Instead, he recommended baking sweet potato slices or roasting chickpeas at home for a nutritious crunch.
Dr Bhojraj emphasized that his dietary choices are not about ‘perfection’ but about long-term health.
He explained that years of medical experience have shown him the effects of chronic inflammation on the heart, metabolism, and brain.
‘Functional medicine is about awareness,’ he said in his post.
‘When you understand how food signals your biology, your choices get a lot clearer.’
