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Small changes with big impact.

Medically reviewed by Brierley Horton, M.S., RD

Heart health is a constant concern for many. It’s an issue worldwide: With an increased life expectancy comes more cases of cardiovascular disease (CVD). In 2022, 19 million people died from CVD. While genetics plays a role in your health profile, the choices we make in the kitchen can decrease or increase our chances of heart disease.

Key Points

• Cardiovascular disease is a growing concern, with over 19 million deaths in the year 2022 alone.
• Heart health starts with eating balanced meals cooked at home, and you need the right kitchen gear to do it.
• Cardiologists recommend swapping out some concerning items, like plastic containers for glass containersnonstick pans for stainless steeland more.

It starts with what you eat—the American Heart Association strongly encourages cooking at home and opting for a balanced, whole-foods-based diet that limits overly processed foods, sugar and salt. But, optimizing your meals doesn’t end with the ingredients you choose. It extends down to the items we use to cook with and store these foods in. Studies have shown that consuming toxic particles like microplastics is linked to an increased risk of heart attack and stroke.

“I am always looking at how small daily choices impact long-term well-being,” said Dr. Elizabeth ClaudeM.D. F.A.C.C., preventive cardiologist and creator of Step One Foods. “That includes not just what we eat, but how we store and prepare it. It is so important that healthy habits feel easy, enjoyable, and are rooted in a level of confidence that the tools we’re using support—not undermine—those goals.”

Based on this information, we asked two experienced cardiologists, Dr. Klodas and Dr. Aaron FeingoldM.D., chair of cardiology at JFK University Medical Center, for their best advice on what to swap in your kitchen to improve your heart health. Just to note: Be sure to speak to your doctor or dietitian for particular medical recommendations.

What to Avoid: Nonstick Cookware with PFOA/PTFE Coatings

Replacement: Stainless Steel or Cast-Iron

According to Dr. Feingold, PFOA and PTFE coatings “can release toxic fumes and particles that may contribute to cardiovascular inflammation.” Instead of using nonstick cookware, Dr. Feingold recommends switching to longer-lasting alternatives, like cast-iron or stainless steel.

Lodge 10.25-Inch Cast-Iron Skillet

$25 at Amazon

This Lodge pan is our favorite cast-iron skillet on the market. It’s made of only pre-seasoned cast-iron, so you’ll never have to worry about its coating chipping or breaking down. It holds heat incredibly well and cleans up more easily than you’d think, too.

Calphalon 10-Piece Stainless Steel Cookware Set

$200 at Amazon

If you’re looking for a full cookware set for more versatility, this stainless steel Calphalon option might be your best bet. The material is lightweight, but it imparts an excellent sear and even heat retention. We love the shapes and sizes included in the set, which are useful for a wide range of cooking tasks and building balanced meals.

What to Avoid: Plastic Cutting Boards

Replacement: Wooden Cutting Boards

Totally Bamboo 3-Piece Bamboo Cutting Board Set

$20 $18 at Amazon

“Cutting on plastic boards can generate microplastics, or tiny particles that can stick to your food and get ingested. These particles have been found in human tissues, including our brains, and while we don’t yet fully understand the health implications, early research suggests they can be harmful at the cellular level,” said Dr. Klodas. “I stick with wooden cutting boards, which are safer, durable and better for both our bodies and the environment.”

You don’t have to spend heaps on replacements—this set of three bamboo boards impressed us with its stable and smooth design. Plus, you get three different sizes for $18, making them less than $6 apiece right now.

What to Avoid: Deep Fryers

Replacement: Toaster Oven Air Fryer

Instant Omni Plus Toaster Oven Air Fryer

$250 $225 at Amazon

Dr. Feingold warned that deep frying and cooking with large amounts of oil at high temperatures can create trans fats and compounds called advanced glycation end products or AGEs, which can cause arterial inflammation (high cholesterol is one way this happens). If these kind of meals are a regular part of your diet, it might be worth swapping to an air fryer for everyday meals. That’s not to say that you should never eat fried chicken or homemade doughnuts—just enjoy them in moderation!

We love air fryer toaster ovens because they provide an alternative way to cook these meals, typically requiring less fat and hands-on cooking time. Truly, you set it and forget it when it comes to these nifty appliances. Our favorite model is the Instant Omni for its generously sized interior and impeccable cooking and baking abilities.

What to Avoid: Plastic Food Storage Containers

Replacement: Glass Food Storage Containers

Pyrex Simply Store 9-Piece Glass Container Set

$38 at Amazon

Experts have been warning about the impact of plastic food storage containers, particularly older ones with BPA (bisphenol A). BPA is a chemical found in the lining of some cans and plastic containers that may disrupt hormone functions, according to current studies. Plus, plastic containers can leach microplastics over time, especially when they’re exposed to heat. “Unknowingly ingesting harmful ingredients can have a detrimental impact. For that reason, I’ve phased out most plastic containers, especially for anything that goes in the microwave.

“Heating food in plastic can release PFAs—chemicals linked to heart disease, certain cancers, and immune system dysfunction. I use glass containers instead. It’s a simple switch, but one that supports the bigger picture of heart-healthy living,” Dr. Klodas said. We tested tons of glass containers and found the very best ones: this Pyrex Simply Store set. They’re easy to use and clean, keeping food fresh and airtight with minimal fuss. The durable glass bases are microwave- and dishwasher-safe and the lid is BPA-free.

What to Avoid: Salt Mills/Shakers Without Measurement

Replacement: Salt Shakers with Easy Measurement Options

KitchenGo Adjustable Salt Shaker

$8 at Amazon

Another aspect to keep in mind for your blood pressure and heart health is your sodium intake. Dr. Feingold recommends shakers that let you pour or measure, to be more mindful about your sodium intake, like this glass version that has shaking and pouring options. To up the ante even more, pair salt with anti-inflammatory spices, such as pepper, ginger and turmeric, and herbs like rosemary to boost the flavor and health benefits.

What to Avoid: Dull Knives

Replacement: Knife Sharpener or New Knife

“This one may seem less obvious, but using dull knives makes food prep harder, more frustrating and more dangerous,” said Dr. Klodas. “You have to use more force, which increases the risk of slipping and injury. When cooking is easier and safer, you’re more likely to prepare meals with whole, heart-healthy ingredients.”

Longzon 4-Stage Manual Knife Sharpener

$17 at Amazon

You may already have a good knife on hand that needs some TLC. A manual sharpener is key to honing your knives regularly. All you need to do is swipe your blade through the slots on this $17 sharpener, and it’s as good as new.

Henckels 8-Inch Chef’s Knife

$70 $59 at Amazon

Perhaps you’re ready for a proper chef’s knife. We find this Henckels model excellent for beginners, because it’s heavier and can easily break down tough ingredients like butternut squash, sweet potatoes and cabbage, without a ton of effort or advanced skill. It’s sharp, easy to hold and affordable.

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