1. Hot dogs
As delicious and convenient as hot dogs can be—especially when summer rolls around and cookouts become a frequent occurrence—the unfortunate truth is that they're a terrible choice for your heart, and eating them in excess could raise your risk of heart disease.
Cardiologist Dr. Michael Ross MacDonald from The Harley Street Heart and Vascular Centre, cites hot dogs as one of the worst processed meats for your cardiovascular health, noting that they're "high in saturated fat and sodium, which can all contribute to the development of heart disease." Yikes! "Saturated fats increase the risk of plaque buildup in arteries, narrowing them and restricting blood flow," he explains.
Meanwhile, sodium is associated with a number of health issues, especially in terms of heart health. "Sodium leads to fluid retention, which can strain the heart and elevate blood pressure, further increasing the risk of cardiovascular complications," MacDonald says.
2. Bacon
Along with hot dogs, MacDonald calls out bacon as one of the worsts processed meats for your heart health. Just as with hot dogs, this delicious but detrimental breakfast food is packed with saturated fats and sodium.
Leonard Ganz M.D., chief medical officer and divisional vice president of medical affairs at Abbott’s cardiac rhythm management business, seconds the sentiment that red meats like this should be avoided as much as possible if you want to reduce your risk of heart disease. "Red meats are high in saturated fats, which can adversely affect the lipid profile," he says. "Recent research suggests that when bacteria in the gut break down meat, one of the metabolites produced is TMAO, which may increase the risk of heart and kidney disease, as well as type 2 diabetes. In particular, processed meats such as bacon and sausage have nitrates, which may increase inflammation and sodium, ultimately raising blood pressure that may be associated with inflammation." Say it ain't so!
3. Fried Chicken
While opting for chicken over red meat may seem like a healthier choice, the preparation method matters significantly. Fried chicken, whether in the form of crispy tenders or a favorite sandwich, introduces a plethora of health risks.
According to dietitian Jesse Feder, "Chicken fingers or fried chicken contains very high amounts of inflammatory saturated fats, calories, and sodium." These inflammatory saturated fats can elevate LDL or bad cholesterol levels, leading to the formation of clogged arteries—a precursor to heart issues. Feder emphasizes the detrimental impact of sodium overload, stating, "Too much sodium can cause increases in blood pressure, which is also damaging to the heart." Additionally, the calorie content of fried chicken poses a threat to weight management, potentially causing unwanted weight gain that places undue strain on the heart.
In light of these concerns, individuals seeking to prioritize heart health may want to reconsider their choice of fried chicken in favor of grilled alternatives.
4. Sausage
Sausages, a popular form of processed meat, have been associated with weight gain and an increased risk of heart disease due to their composition and processing methods. Typically high in saturated fats and calories, sausages can contribute to elevated cholesterol levels and weight gain when consumed regularly.
"Sausages often contain various additives like nitrites, nitrates, fillers, and flavorings. They are typically high in saturated fat and sodium, contributing to weight gain and increased heart disease risk," dietitian Krutika Nanavati says. Stick to leaner meats or turkey sausage instead as a healthy alternative.