Cardiologists Say This Popular Cooking Method May Be Worse for Your Arteries Than Butter

It’s mostly common knowledge that diet plays a role in heart health. If your doctor or news articles haven’t convinced you, labels on food boxes swearing the item is “heart-healthy” have probably clued you in. However, it’s not just what we eat that matters for our cardiovascular health, but how it’s prepared.

“Depending on whether your food is steamed, boiled, fried or grilled, there can be big differences in the calorie count, nutrient retention or loss and formation of harmful chemicals in a dish,” Dr.Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center, tells Parade.

The harms of certain cooking methods can take a particular toll on our arteries.

“Arteries are blood vessels that act as the body’s highways, carrying oxygen-rich blood from the heart to all your tissues and organs,” says Dr. Craig Basman, MD, a cardiologist and the associate director of the Structural and Congenital Heart Program at Hackensack Meridian Hackensack University Medical Center. “Over time, substances like cholesterol, fat and calcium can build up in the arteries, forming a sticky substance called plaque.”

Dr. Basman explains that this process is known as atherosclerosis. It causes the arteries to harden and narrow, restricting blood flow. “Plaque can also rupture and trigger blood clots that completely prevent downstream blood flow,” he says. “When this happens in the blood vessels supplying the heart, the result is a heart attack. When this occurs in the blood vessels supplying the brain, it causes a stroke.”

Yes, these cooking methods can make food taste good. However, a trio of cardiologists is warning that it’s best to keep some food prep strategies to a minimum, especially one. They shared the popular cooking method that may be worse for the arteries than butter.

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The Popular Cooking Method That’s Bad for Arteries, Cardiologists Warn

“Consistently deep-frying food leads to the production of oxidized LDL particles, which in turn cause plaque buildup over time,” warns Dr. Karishma Patwa, MD, a cardiologist with Manhattan Cardiology in NYC and a labfinder.com contributor.

“Consistent consumption of deep-fried foods can be detrimental to your arteries,” Dr. Basman adds. “You can have a nutrient-rich food like fish or lean chicken, but if you deep-fry it, you are altering its nutritional profile considerably.”

Data from a 2021 study in Heart indicated that regularly eating fried foods could increase the relative risk for coronary heart disease by more than 20%, heart failure by 37% and stroke by 37%. Those numbers may not taste as good as deep-fried foods.

A cardiology dietitian explains that the issues with deep-fried foods stem from the process. “When oils, especially those high in polyunsaturated fats like soybean or corn oil, are heated repeatedly to deep‑frying temperatures, they begin to break down,” explains Michelle Routhenstein, MS, RD, CDCES, CDN, a cardiology dietitian at EntirelyNourished.com. “The structure of their fats can rearrange, increasing the formation of trans fatty acids and other harmful oxidation products.”

The American Heart Association advises people to limit saturated fat consumption to no more than 6% of the daily calories. To be clear, though, no one is saying “go ham with butter.”

“Butter is high in saturated fats and should be used in moderation,” Dr. Patwa shares.

However, if you eat more deep-fried foods than butter, it’s a bigger pain point for the arteries. Still, like butter, deep-fried foods are not completely off the table, even if you are trying to consume a heart-healthy diet.

“Everything is OK in moderation,” Dr. Patwa stresses. “Try to focus on a heart-healthy diet, but it is OK to indulge once in a while to feel like you’re not restricting yourself.”

Related: This Daily Habit Is Secretly Damaging Your Arteries, Cardiologists Warn

What Deep-Frying Food Does to the Arteries

Dr. Basman warns that deep-fried foods are often loaded with saturated and trans fats, which can raise LDL (“bad”) cholesterol levels.

“This excess LDL cholesterol promotes the buildup of plaque in the arteries, accelerating the process of atherosclerosis or ‘clogged arteries,'” he states. “This narrowing of the arteries makes it harder for blood to flow to reach the vital organs, including the brain and heart.”

Dr. Chen adds that deep-frying foods involves replacing water with oil, which makes them more calorie-dense. While calories are necessary for energy, too many can trigger issues like obesity, which can contribute to heart health issues.

“Deep-frying frequently also involves large amounts of sodium, further worsening its impact on your health,” he says.

We often associate high sodium intake with high blood pressure. That’s true. However, the CDC points out that high blood pressure can make the arteries less elastic, decrease blood flow and oxygen to the heart and trigger further cardiovascular issues.

Related: The #1 Surprising Way To Keep Your Arteries Healthy Over 50

3 More Diet Tips To Improve Your Artery Health

Your food doesn’t have to be bland if you’re trying to keep your arteries and heart healthy. While deep frying isn’t recommended, other cooking methods and diet ideas can keep your heart and taste buds. Satisfied. Here’s what the experts we spoke with recommend.

1. Learn about foods

Learning isn’t just for school children. In fact, cardiologists say that your heart benefits when you use your brain.

“The first step for people looking to start a heart-healthy diet is to better understand the composition of the foods they eat,” Dr. Chen states. “It is important to identify whether foods are high in saturated fat, sugar or sodium. You want to focus on healthier categories such as lean protein, whole grains, nuts, fruits and vegetables.”

2. Experiment with other fun cooking methods

Deep-frying foods isn’t the only way to make them taste delicious. Routhenstein says heart-healthy ways to whip up a meal include:

• Air frying. Routhenstein shares that air frying circulates hot air, making foods crispy with limited or no added oil. As a result, you eat less fat and fewer calories. You’ll also avoid harmful compounds that can develop when you repeatedly heat fry oils.

• Sautéing on low to medium heat. Routhenstein explains that this method only requires a small amount of oil plus gentle heat. It reduces the formation of oxidized and trans fats.

• Baking. Routhenstein likes that baking gives you control of the temperature and amount of oil used. Your creation will taste flavorful and crispy without the need for hot fat.

3. Go slow

As a cardiology dietitian, Routhenstein has seen firsthand how overwhelming people can feel when they realize they have plaque buildup in their arteries or other heart health issues and need to adopt a different diet. She suggests taking a slow and steady approach rather than overhauling your entire usual menu in an hour.

“Look for simple swaps to make meals healthier,” she urges.

She says a simple swap might be deep-fried fries for baked potatoes or roasted vegetables. You can also choose grilled chicken instead of fried. It may seem like nothing, but it’s definitely something…sustainable.

“Small changes like these make it easier to build a heart-healthy, nutrient-rich diet without feeling deprived,” Routhenstein notes.

Up Next:

Related: We Asked 3 Cardiologists What Habit Is Best for Heart Health, and They All Said the Same Thing

Sources:

• Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center

• Dr. Craig Basman, MD, a cardiologist and the associate director of the Structural and Congenital Heart Program at Hackensack Meridian Hackensack University Medical Center

• Fried-food consumption and risk of cardiovascular disease and all-cause mortality: a meta-analysis of observational studies. Heart.

This story was originally published by Parade on Mar 4, 2026, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.