Although fast food is convenient, typically affordable, and admittedly delicious, it’s no secret that it can have severe consequences on your health when consumed in excess. This is especially true when it comes to your cardiovascular health. And while it may seem like a simple solution to cut out fast food altogether, we know there are times when a stop at the drive-thru is inevitable. When these moment’s arise, it’s always good to know which items you should really avoid if you want a healthier heart and body.
That’s why we checked in with experts to learn about a few of the worst culprits. According to Krutika Nanavati, registered dietitian, and Dr. Michael May, Medical Director at Wimpoleclinic.com, options like the iconic Chick-fil-A Chicken Sandwich, the McDonald’s Big Mac, and any time of loaded fries are best to be avoided. Read on to learn more about the impact each one can have on your heart.
1. Chick-fil-A Chicken Sandwich
The Chick-fil-A Chicken Sandwich is an iconic, fan-favorite option; it may just be the most popular chicken sandwich out there. And on the surface, it doesn't seem too unhealthy. After all, it's chicken—how bad can it be compared to the risks of red meat? However, the sodium content of this fried sandwich could lead to serious health risks when eaten on a regular basis.
"This seemingly harmless sandwich has 440 calories, 19 grams of fat, and a whopping 1370 milligrams of sodium," Nanavati notes. Consuming sodium in excess is a major faux for your health that can result in a range of complications. It's an especially poor choice for anyone seeking optimal heart health.
"The recommended daily sodium intake is 2300 milligrams," Nanavati points out. That means that this single sandwich puts you at over half your recommended daily intake. If you get fries as a side, that's even more. "Consuming too much sodium can lead to hypertension and increase the risk of developing heart disease," she warns. Plus, all of that saturated fat can lead to clogged arteries.
Luckily, there are healthier options to choose from at Chick-fil-A.
2. Big Mac from McDonald's
The Big Mac is perhaps the most iconic sandwich in fast food history. Who could forget that classic jingle listing all of the ingredients? Plus, it's undeniably delicious, which makes it an especially tempting option when you pull up to the golden arches. Unfortunately, though, those two-all-beef-patties-special-sauce-lettuce-cheese-pickles-onions-on-a-sesame-seed-bun all add up to a lot of calories, fat, and sodium—making this burger a recipe for disaster in terms of cardiovascular health.
"This iconic burger contains 540 calories, 27 grams of fat, and 960 milligrams of sodium," Nanavati warns. The fat content, in particular, is especially concerning. Nanavati explains that "Most foods high in saturated fat can clog our arteries, restricting blood flow. This happens because our bodies' bad cholesterol (LDL) increases due to the high saturated fat content. The LDL cholesterol can accumulate on the walls of our arteries and cause blockages." Yikes!
Instead, consider ordering a grilled chicken sandwich.
3. Loaded fries
What's a fast food meal without French fries? A healthier one, it turns out. It's especially important to avoided loaded fries if you're aiming for a healthier heart. French fries are unhealthy enough on their own—and all those add-ons like cheese, bacon, sour cream, and more only add insult to injury. Not only can indulging in a cheesy loaded side like this result in weight gain, but it can also be detrimental to your cardiovascular health.
"Loaded sides like French fries are the worst fast food options that can clog arteries," Dr. May warns. "While French fries taste really good, they are high in calories and increase cholesterol in your blood."
There are several reasons for this, starting with the oil that French fries are cooked in. "Cooking foods in hot oil make them absorb oil, which increases the calorie count," Dr. May explains. He also adds that "Reusing oil also causes it to break down, which could result in more oil absorption in the food." Yikes! There are many health risks associated with excessive oil consumption.
Then there's the added consequences of all those toppings. "When you put cheese and other toppings like bacon on French fries, they increase the calorie count. They are also high in saturated fat and sodium, which is bad for heart health," Dr. May tells us. If you ask us, the great taste just isn't worth the consequences in the long run.
Bottom line
Ultimately, we're not going to tell you to swear of cheese fries forever, and if you're really craving a Big Mac one day, we're all for treating yourself. However, it's crucial to remember that moderation is key. Whenever possible, avoiding unhealthy, artery-clogging options like these and swapping them for heart-healthy foods is one of the best things you can do for your overall health.
READ MORE: Nutritionists Agree: The Healthiest Fast Food Meals, Ranked
