When it comes to eating healthy, salads are often the go-to meal—but what you drizzle on top can make or break their nutritional value. According to dietitians, one common type of salad dressing may be doing more harm than good, potentially contributing to clogged arteries and increasing the risk of heart disease. Here’s the dressing experts say you should avoid—and why it’s so harmful to your heart.
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Ranch Dressing
Most traditional ranch dressings are made with ingredients like buttermilk, mayonnaise, and sometimes cream, all of which are high in saturated fat. Diets high in saturated fat can raise LDL (bad) cholesterol levels, which contribute to plaque buildup in the arteries—one of the key risk factors for heart disease. Some shelf-stable or cheaper store-bought ranch dressings may contain partially hydrogenated oils—aka trans fats—which are even more harmful than saturated fats.
"Although beloved for its creamy and tangy flavor, ranch dressing is typically made with a base of mayonnaise and sour cream," Dr. Ramit Singh Sambyal, MD, says. "This combination leads to a high saturated fat content, which can raise cholesterol levels and contribute to the development of atherosclerosis." Say it ain't so!
Healthier Alternative
When it comes to healthy dressings, he recommends opting for those made with extra virgin olive oil, which is rich in monounsaturated fats and antioxidants.
"Combine it with lemon juice, herbs, and spices to create flavorful and heart-healthy dressings for salads and marinades," he suggests. Yum! You may also want to consider heart-healthy avocado oil dressings.
