1. Myth: All Fats Are Bad for You
It’s shocking how many people still believe that eating any type of fat is a one-way ticket to a heart attack. The truth is that not all fats are created equal. While trans fats and high levels of saturated fats can increase your risk of heart disease, unsaturated fats—the kind found in foods like avocados, olive oil, nuts, and fatty fish—are actually protective. The American Heart Association now recommends swapping saturated fats for these healthier options to help lower cholesterol. A major 2024 study found that people who regularly ate healthy fats had a 15% lower risk of heart disease compared to those who avoided fats altogether. It’s time to stop fearing all fats and start paying attention to the type of fat you’re eating. Embracing the right fats can help keep your heart beating strong.
2. Myth: Carbohydrates Are the Enemy
Carbs have been unfairly blamed for everything from weight gain to heart problems, but not all carbs are bad news. Whole grains, fruits, and vegetables are rich sources of fiber, vitamins, and minerals that play a crucial role in heart health. The latest Dietary Guidelines for Americans emphasize the importance of complex carbohydrates, urging people to choose brown rice, quinoa, oats, and whole wheat over refined options. In 2025, new research showed that diets high in fiber-rich carbs were linked to a 25% lower risk of heart disease. The real enemy is highly processed, sugary carbs—not the wholesome ones. Instead of running from carbs, run toward better choices that truly nourish your heart.
3. Myth: You Should Avoid Salt Completely
Salt is often portrayed as the villain in heart health, but it’s not that simple. Our bodies actually need some sodium to function, and cutting it out entirely can do more harm than good. The key is moderation—most health experts, including the American Heart Association, recommend keeping sodium intake below 2,300 mg a day, and even lower for those with high blood pressure. Recent studies have found that a moderate salt intake doesn’t drastically increase heart disease risk for most people. The real problem lies in processed foods, which can sneak in huge amounts of sodium without you realizing it. Instead of fearing all salt, focus on limiting processed foods and seasoning fresh meals mindfully.
4. Myth: High Cholesterol Foods Are Always Bad
For years, foods like eggs and shrimp were unfairly shunned for their cholesterol content. But science has evolved: dietary cholesterol doesn’t impact blood cholesterol levels as much as once thought. A major review published in 2024 confirmed that moderate egg consumption does not significantly raise heart disease risk for most people. What matters more is the quality of your overall diet and other lifestyle habits, like staying active and not smoking. It’s time to lift the ban on these misunderstood foods and focus on the bigger dietary picture. Enjoy your omelet—your heart can handle it if you’re making healthy choices elsewhere.
5. Myth: Sugar-Free Foods Are Always Healthier
It seems logical to reach for sugar-free snacks, thinking they’re better for your heart, but that’s not always the case. Many sugar-free products are packed with artificial sweeteners, unhealthy fats, or extra calories to make up for lost flavor. A 2025 study found that people who regularly consumed artificial sweeteners had a 30% higher risk of heart disease. Instead of automatically trusting the “sugar-free” label, take a closer look at the ingredient list. Whole foods—like fruits, vegetables, and plain yogurt—are a smarter choice for genuine heart health. Don’t let marketing tricks fool you into eating foods that may do more harm than good.
6. Myth: You Can Out-Exercise a Poor Diet
It’s tempting to think you can eat whatever you want and then just burn it off at the gym, but the science says otherwise. Nutrition is a powerful driver of heart health, and no amount of exercise can fully compensate for a diet loaded with processed foods and empty calories. In 2024, researchers found that those who combined healthy eating with regular exercise had a 40% lower risk of heart-related issues than those who relied on exercise alone. The Centers for Disease Control and Prevention also stress that both diet and exercise matter. Think of them as a team—one can’t win the game without the other. Your heart needs both fuel and movement to thrive.
7. Myth: Plant-Based Diets Are Always Heart-Healthy
Plant-based eating is all the rage, but not all plant-based foods are good for your heart. Many processed meat alternatives, snacks, and desserts are loaded with sodium, sugar, and unhealthy fats. A 2025 study revealed that people who ate a whole-food, plant-based diet had much better heart health than those who relied on processed plant-based options. The secret is to focus on foods that are as close to their natural state as possible—think beans, nuts, vegetables, fruits, and whole grains. Don’t be fooled by the “vegan” or “plant-based” label; read those ingredients and keep it real for the sake of your heart.
8. Myth: You Need to Take Supplements for Heart Health
With shelves packed full of heart health supplements, it’s easy to believe they’re essential, but most are unnecessary for healthy people. Time and time again, research shows that nutrients from whole foods are more effective than pills. A large 2024 study found no significant reduction in heart disease risk among supplement users compared to those who got their nutrients from food. The best way to support your heart is with a colorful, balanced diet—not a handful of capsules. As Dr. Michelle Williams put it, “You can’t supplement your way out of a bad diet.” Trust your plate, not the pill bottle.
9. Myth: All Processed Foods Are Unhealthy
Not every food that comes in a box or can is hazardous to your heart. In fact, some minimally processed foods, like canned beans, frozen vegetables, and whole-grain bread, can be nutritious and convenient. The real danger lies in ultra-processed foods loaded with sugar, sodium, and unhealthy fats. According to a 2025 report, including some processed foods—especially when fresh produce is unavailable—can help maintain a heart-healthy diet. The trick is to read labels and choose options with short ingredient lists and minimal additives. Sometimes, a bag of frozen berries can be just as heart-healthy as fresh.
10. Myth: Eating Late at Night Causes Weight Gain
The belief that late-night eating automatically leads to weight gain and heart problems is more myth than fact. Recent research has shown that what and how much you eat matters far more than when you eat. A 2024 study found no significant difference in weight gain or heart health between people who ate late and those who finished meals earlier, as long as calorie intake and food quality were similar. The takeaway? Focus on healthy portions and nutritious foods throughout the day. If you’re truly hungry at night, a light, balanced snack won’t sabotage your heart.
11. Myth: All Alcohol Is Bad for Heart Health
The debate around alcohol and heart health is ongoing, but moderate consumption might not be as harmful as once feared. In fact, several studies suggest that having an occasional glass of red wine could offer heart benefits due to antioxidants called polyphenols. However, the key word is moderation: the American Heart Association recommends no more than one drink per day for women and two for men. Go beyond that, and the risks quickly outweigh any potential rewards. For those who don’t drink, there’s no need to start, but for others, a mindful toast now and then may not be off-limits.
12. Myth: You Can’t Enjoy Food and Be Heart-Healthy
The idea that heart-healthy eating is bland and boring is one of the most persistent myths out there. In reality, nutritious food can be delicious, satisfying, and even fun. A 2025 survey found that people who explored a wide variety of flavors, spices, and cuisines were more likely to stick to a heart-healthy diet. Experimenting in the kitchen with herbs, citrus, and colorful vegetables can transform meals into vibrant experiences. “Healthy eating isn’t punishment—it’s an adventure,” says Chef Lila Peterson. Enjoying your food and caring for your heart can absolutely go hand in hand.
