When it comes to maintaining heart health and losing weight as a steady rate, steering clear of processed foods is crucial. And somewhere at the top of the list of the worst options to avoid is processed meats. These meats are typically loaded with sodium and other harmful additives that can take a serious toll on your health and stand in the way of your weight loss goals.
But which processed meats are the worst for your waistline and your heart? To find out, we spoke to nutritionist Lisa Richards, creator of The Candida Diet, and dietitians Trista Best and Jesse Feder. They told us that hot dogs, fried chicken, and deli ham are among the worst choices. These delectable yet detrimental foods are often associated with weight gain, clogged arteries, and an increased risk of heart disease. Learn more about the risks of each below.
1. Hot Dogs
Hot dogs, though undeniably delicious, fall into the category of highly processed meats that pose a significant threat to your weight loss goals and your cardiovascular well-being. According to Richards, "Hot dogs are often highly processed and made from low-quality meat, including trimmings and by-products." The extensive processing involves the incorporation of additives, preservatives, and alarmingly high levels of sodium, contributing to negative health effects.
Richards further highlights the adverse effects of hot dogs on weight and heart health, stating, "Hot dogs are typically high in unhealthy saturated and trans fats, which can contribute to weight gain, elevated cholesterol levels, and increased risk of heart disease." Additionally, the cooking methods used, such as grilling and frying, can produce carcinogenic compounds like nitrosamines, compounding the health concerns associated with this beloved but perilous food.
In conclusion, Richards urges caution, emphasizing, "Consuming hot dogs has been associated with an increased risk of certain cancers. Choosing healthier alternatives like lean cuts of meat or plant-based options is recommended for those seeking a more nutritious choice."
2. 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 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.
3. Deli Ham
Deli meats, including salami, bologna, and more, are better off avoided for your health, primarily due to their high sodium content. Among these, deli ham emerges as a particularly concerning option, boasting a sodium content that approaches 50% of the daily value in common brands, as highlighted by Richards.
"Sodium is used for both taste and preservation of deli meats and ham," warns Richards. The excessive sodium intake associated with deli ham can lead to bloating, water retention, and high blood pressure. It may also contribute to the accumulation of belly fat, further raising the stakes for heart health.
The high sodium content not only poses immediate risks such as bloating and water retention but also raises concerns about long-term cardiovascular health. Individuals looking to safeguard their hearts may consider exploring lower-sodium alternatives or, even better, incorporating lean protein sources that are kinder to the heart. As Richards concludes, "For those needing to follow heart-healthy diets, processed meats like deli ham are best avoided or consumed in moderation." Got it!
