Food packaging is designed to grab your attention with bold claims, colours, and feel-good phrases. But turn the packet around and you’re often met with a wall of numbers, percentages, and unfamiliar ingredients. Trying to make a healthy choice? It’s no wonder so many people feel overwhelmed.
Many of us want to eat better, but between inconsistent serving sizes, shrinking packaging, and confusing nutrition panels, knowing where to start can be tricky. This guide is here to help you cut through the clutter and make more informed choices that support your heart health.
What to look for (and why it’s not always obvious)
Start with the ingredients list
The ingredients list is one of the most important parts of the label. Ingredients are listed by weight, so the first few items make up most of what you’re eating.
- Look for whole foods near the top like oats, wholemeal flour, legumes, or vegetables
- Be cautious if sugar, salt, or refined oils appear early
- Watch for long lists filled with additives or numbers
If it’s not something you’d use in your own kitchen, it might be better left on the shelf.
Watch for trans fats even when it says “0g”
Trans fats are artificial fats linked to increased cholesterol and a higher risk of heart disease. Many countries have banned them, but they still appear in some baked goods, snacks, and spreads.
Labels can legally say “0g” if the amount per serve is less than 0.5g — so always check for “partially hydrogenated oils” in the ingredients list.
Even small amounts of trans fats, eaten regularly, can have long term effects on heart health.
Ultra processed doesn’t mean ultra healthy
Not all processing is bad. But ultra processed foods are often stripped of nutrients and packed with additives, refined starches, added sugars, and industrial oils.
They may be sold as “healthy,” “high protein,” or “plant based,” but that doesn’t mean they’re good for your heart.
- Look out for long ingredient lists with numbers and chemical-sounding names
- Common additives include stabilisers, emulsifiers, and artificial flavour enhancers
If it looks like a health food but reads like a lab experiment, it’s worth reconsidering.
The fibre letdown
Fibre is one of the most underrated nutrients for heart health. It helps manage cholesterol, supports digestion, and keeps you feeling full. But many “high fibre” claims are misleading.
Some cereals or breads contain just 2g of fibre per serve — not enough to make a difference. Aim for at least 3g per serve, ideally 5g or more.
- Rolled oats
- Legumes like lentils and chickpeas
- Wholegrain or seeded bread
- Fresh fruit and vegetables (with skin)
Don’t rely on the front of the box, always check the actual numbers on the back.
Salt and sugar: The quiet contributors
Salt (sodium) and added sugars are often hidden in everyday foods — even savoury ones like sauces, crackers, and dressings.
Sodium:
- Under 120mg per 100g = low
- Over 400mg = high
Sugar: Watch for names like glucose, fructose, malt syrup, or corn syrup. High fructose corn syrup in particular has been linked to weight gain and metabolic stress.
If sugar appears in the first few ingredients, the product likely contains more than you need — even if it doesn’t taste sweet.
Serving sizes can be misleading
Many products list serving sizes that don’t reflect how people actually eat. A small bottle may say “2 serves,” even though most people would drink it in one go.
To compare products fairly, use the per 100g column — it’s a consistent way to spot which item has less salt, sugar, or saturated fat.
Ignore the marketing on the front. The real truth is in the per 100g values on the back.
Conclusion
Food labels aren’t always straightforward, but learning how to read them can give you real power to make better decisions, one choice at a time. Start with the ingredients list. Keep an eye out for added sugars, trans fats, and health claims that sound impressive but say very little. Take a moment to compare fibre and salt content between products, those small steps add up. You don’t need to get it perfect. Even small improvements, made consistently, can support a healthier heart and better quality of life over time. One final tip – using a food tracking app. Many of these apps allow you to scan a barcode and instantly see a breakdown of nutrients, ingredients, and portion sizes. They can be a useful tool for cutting through some of the confusion and helping you make more informed food choices, especially when you’re short on time.
Kathy Marinias, RN, is Associate Editor at Heart Matters and brings over 30 years of nursing experience with a deep commitment to patient-centred care and empowerment. With more than 15 years in nursing leadership and administration, she offers a unique perspective that bridges frontline clinical insight with system-level understanding. At Heart Matters, Kathy presents a fresh and practical overview of key lifestyle, health, and wellness topics, helping readers take proactive steps toward better heart health and overall wellbeing.
