Cholesterol is a waxy, fatlike substance responsible for several bodily functions, including the production of cell membranes and hormones. If too much builds up in the blood, however, it can form plaque in the arteries. Over time the plaque builds, narrowing or even clogging these blood vessels, which leads to an increased risk of heart disease. While dietary cholesterol is an important factor, the types and amounts of fats eaten are much more influential. Fast foods are one of the major contributors of high-fat meals in the American diet responsible for increasing cholesterol.
Fats
These substances are separated into unsaturated and saturated fats. Unsaturated fats are heart-healthy and originate primarily from plants; they are liquid at room temperature. Unsaturated fats, monounsaturated and polyunsaturated, are found in the following oils: olive, peanut, canola, corn, sunflower and soybean. These fats are thought to improve cholesterol, ease inflammation and stabilize heart rhythms. Saturated fats, however, are hazardous to your health and are not needed in the diet. These fats generally come from animal products such as butter, whole milk, ice cream, cheese and fatty meats. Some plant oils, such as coconut and palm, also contain saturated fats. A high intake of saturated fat increases your risk for cholesterol buildup in the arteries, heart attack and obesity.
Trans Fats
Trans fats are made by heating vegetable oils in the presence of hydrogen gas. The product of this process, partially hydrogenated oil, is more stable and less likely to spoil. Additionally, trans fats can be used over and over again without breaking down, making them ideal for frying mass amounts of fast foods. These fats are particularly harmful because they raise bad cholesterol and lower good cholesterol in your body. Additionally, they incite inflammation and overactivity of the immune system associated with heart disease, diabetes, stroke and other chronic conditions. According to the Harvard School of Public Health, for every extra 2 percent of calories from trans fat eaten daily -- about the amount in a medium fast-food French fry -- your risk of heart disease increases by 23 percent.
A Side of Medication
In 2010, a Washington Times article reported that British researchers are advocating that fast-food restaurants should give out complimentary cholesterol-lowering statin drugs along with their high-fat meals to offset the hazards of their patrons' food choices. Dr. Darrel Francis, a cardiologist from the National Heart and Lung Institute at Imperial College London states that statins do not erase all of the unhealthy effects of fast food, such as calories and salt, but they can reduce your risk of a heart attack more or less to the same degree as a fast-food meal increases it.
Fast Foods to Avoid
In April of 2010, Forbes magazine listed the most fattening chain restaurant meals. Some of the fast food items on the list included a tuna melt sandwich from Quizno's, a nine-inch personal pan meat lover's pizza at Pizza Hut and the six-piece chicken strip basket with fries and gravy from Dairy Queen. In general, anything fried, such as French fries, chicken nuggets or strips, pies and pastries, and even some of the burgers, should be avoided.
Fast Food Picks
If eating at a fast-food establishment, choose healthier choices such as grilled, baked or roasted chicken or vegetable sandwiches and dishes. Salads and fruits can also be healthy choices if the salad or dipping sauces aren't laden with fat. Yogurts and parfaits are also acceptable if low or nonfat. When in doubt, ask what the most nutritious food is or look up the nutritional information for possible healthy choices beforehand.
References
- American Heart Association: What is Cholesterol?
- Medline Plus: Cholesterol
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
- Medline Plus: Fat
- The Washington Times: Researchers Propose Statins with fast Food; Jennifer Harper; August; 2010
- Forbes: The Most Fattening Chain Restaurant Meals; Tom Van Riper; April; 2010
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