Coronary heart disease is caused when excess fat and cholesterol accumulates on the inside of your arterial walls and blocks blood flow to your heart. Over time, this diminished flow deprives the heart muscle of the oxygen and nutrients it needs to function effectively. Fast foods often contain significant amounts of fat and cholesterol that increase your risk for CHD.
Guidelines
The American Heart Association recommends limiting your total fat intake to less than 25 to 35 percent of your total daily calories and keeping saturated fat intake below 7 percent of your caloric intake. Trans fats should make up no more than 1 percent of your daily calories. The remaining fat in your diet should come from the healthier monosaturated and polyunsaturated fats found in nuts, seeds and legumes.
Foods Containing Bad Fats
The beef used for hamburgers, sandwiches, tacos and other fast food staples is high in saturated fats. Whole milk, dairy products made from whole milk, and coffee drinks heavy on milk and cream generally contain an abundance of fat as well. While lean chicken and fish are low in saturated fats, many fast food restaurants use trans fats to make fried chicken, fish sticks and chicken nuggets. Trans fats are also a staple in most commercially-prepared pies, cakes, cookies, biscuits and pizza dough.
Healthy Alternatives
If you want to eat a fast food hamburger, substitute ketchup or mustard for the cheese, bacon, mayonnaise and other fatty sauces. A big salad with fresh vegetables and fruits is heart-healthy on its own, but the addition of saturated fats from dressings, bacon or sour cream will increase your risk of heart disease. Baked potatoes are an attractive alternative to fries, but be sure to limit unhealthy fats from butter, sour cream or margarine.
Tips
The Cleveland Clinic website contains an extensive listing of the nutritional information for many common fast foods, specific listings by restaurant allow you to make the best choices and gain tips for heart-healthy eating on the run. The site also has links directly to websites that contain specific nutritional information for products from popular fast food restaurants.
Warnings
Even when you choose healthier fast food options, it's important to watch your portion size. Rather than opting for a double-decker burger with all the sauces and trimmings, select a single burger patty, order from the children's menu or request a junior-size version.
