You might be craving a big, juicy hamburger, but before you order it, consider the possible health effects. Some of the components in hamburgers can lead to an increased risk for heart disease if you have too many of them, but you may be able to satisfy your hunger by making a few simple changes to your original burger choice.
Background
Heart disease affects more than one-third of Americans, and the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services states that diet plays a large role in the disease. Your risk of heart disease increases if you are overweight or obese, and regularly eating high-calorie hamburgers can cause weight gain if you do not cut back on your calories from other sources. Only eat a small hamburger or save part of your burger for later.
Cholesterol Levels
The saturated fat and cholesterol in hamburgers can raise your blood cholesterol levels, which can increase your risk for heart disease. Ground beef has about 21 g total fat and 8 g saturated fat per 3-ounce serving, or about half of the daily limit for saturated fat that the American Heart Association recommends. The U.S. Department of Agriculture states that a 3-ounce ground beef patty has about 64 mg cholesterol, or about 21 percent of the daily maximum recommended amount for healthy adults.
Blood Pressure
High blood pressure means you have a higher risk for heart disease, and hamburgers can contribute to high blood pressure, especially if they replace healthier foods in your diet. High sodium intake is a major factor in high blood pressure, and a hamburger with cheese and condiments could easily have over half of the recommended daily value for sodium. Your blood pressure may also increase if you are eating hamburgers instead of high-potassium foods such as fruits and vegetables.
Suggestions
Moderation is the key to enjoying hamburgers without hurting your health, and you can start by saving them for special occasions instead of eating them regularly. To satisfy your craving for a hamburger, the American Heart Association suggests choosing a smaller burger, such as a 2-ounce hamburger, instead of a larger burger with multiple patties, cheese or creamy sauces. Another good strategy for your health is to eat a burger with vegetables or fruit instead of French fries to save calories, sodium and fat.
