This post has been updated since it was originally published on May 3, 2022.
No matter how much you love fresh food or prioritize your health, sometimes nothing hits the spot like pulling up to a fast food drive-through window and ordering yourself an indulgent meal. Luckily, many fast food restaurants offer healthy, low-calorie menu items that won’t overload you with calories or clog your arteries. However, there are some options that can have serious consequences on your overall health, especially when it comes to your heart.
We spoke to cardiologist Dr. Nitin Bhatnagar, M.D., and dietitian Susan Kelly to uncover the fast food menu items you should avoid as much as possible if you care about your heart health. They both pointed to one artery-clogging option to steer clear of: “loaded” sides.
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Loaded sides
If you love potatoes, cheese, and all the toppings you can get, loaded fries (or any other loaded side) are an enticing fast food menu item. But Bhatnagar warns that this cheesy, fried side is also "loaded" with unhealthy ingredients that are likely putting your heart health at risk. That's why loaded sides are some of worst fast food options you can order.
In addition to fries, you may also come across sides like loaded cheese curds or onion rings. Bhatnagar suggests steering clear of all of these options. When you combine deep fried food with lots of cheese and bacon, you've got yourself a mixture that's terrible for your body and your heart—even if it is delicious. He says these items are "unhealthy to the body, mind, and heart," and that they lead to "ill effects to the heart through the excess of fat, excess salt, and excess fried nature of the food," which can "further clog the arteries which can lead to heart attacks and strokes."
Kelly gives a similar warning, noting that options like chili fries are "loaded with more than 500 calories, 10 grams of saturated fat, and 1100 milligrams of sodium." Yikes! All of that can lead to some serious cholesterol levels.
Of course, the occasional indulgence to fulfil a craving won't hurt you too much in the long-run. However, it's probably not a good idea to opt for these sides every time you pull up to the drive-through. We're not saying you have to cut out these cheesy menu items for good, but just as with any other food, moderation is always key, especially if you're trying to keep your heart healthy and lower your cholesterol. "Anything excessive leads to a chemical imbalance in the body, so have everything in moderation," Bhatnagar says.
If you're really craving fries—which are bad enough on their own—it's much better for your heart and your overall health to go without all those toppings. Kelly points out that natural cut fries are less than half the calories, at only 220-230 per serving. When you choose this option instead, your heart and your waistline will thank you in the long run.
Red Meat
Additionally, Bhatnagar emphasizes that eating red meat (ex. beef, lamb, veal, and pork) can lead to major illnesses like heart disease cancer. He says, "One such investigation revealed a dietary byproduct TMAO (Trimethylamine N oxide) that is formed by gut bacteria during digestion." Bhatnagar notes that TMAO can be found from the chemicals in red meat, and this can cause severe heart disease by contributing to clots and clogging your arteries. "TMAO enhances cholesterol deposits in arterial wall linings which increase risk for clot-related issues such as heart attack or stroke," he tells us.
At the end of the day, your personal health is individualized. That's why it's always best to speak to your doctor or a cardiologist if you have specific concerns about your diet or heart health. But overall, we think it's safe to say that avoiding loaded sides is a good rule of thumb!
