Fast food takes a lot of the rap for America's health problems including the rise in obesity and cholesterol levels, which contribute to heart disease. But fast food in and of itself doesn't cause heart disease unless you make poor choices and eat nothing else. Heart disease has many causes including genetic tendencies and other lifestyle issues such as lack of exercise and diabetes. Eating the wrong fast foods is unhealthy, however, and can certainly contribute to heart disease.
Definition
The words "fast food" may often be accompanied by a picture of a burger and fries, but these aren't the only types of foods served at fast food restaurants. An non-breaded grilled chicken breast -- you can remove the bun and dressings easily enough -- is a good choice for lunch and so are salads as long as you leave off the dressing. Every fast food chain has unhealthy and healthy choices.
Fats
Burgers, fish sandwiches, fries and chicken nuggets can have heart-health implications. Because all three contain large amounts of saturated fat, which is the single most important factor in raising cholesterol levels, according to the American Heart Association, eating a steady diet of these foods can increase your risk of heart disease. Many fast-food restaurants, but not all, have eliminated trans fats from their menus. Trans fats -- man-made fats often used for frying and in processed cakes and pies -- are even worse than saturated fats for your arteries and cholesterol levels. Trans fats can lower your high-density lipoprotein levels, the "good" cholesterol as well as raise your low-density lipoprotein levels, or "bad," cholesterol.
Calories
If you choose the wrong foods, fast food can contain a lot of calories, which leads to obesity. Obesity is a major risk factor for heart disease because it increases the risk of high cholesterol, elevated blood pressure and diabetes, all of which contribute to heart disease. Some fast food meals can deliver 1,700 calories in a single meal, nearly your entire daily calorie intake if you consume 2,000 calories per day.
Sodium
People with high blood pressure, African-Americans, who are prone to high blood pressure, and people over age 50 need to watch their sodium intakes since sodium can increase blood pressure. A 20-year study by the National Heart, Lung and Blood Institute and published in the December 1999 issue of "JAMA" concluded that among overweight participants, there was a 63 percent greater risk of death from cardiovascular disease for those who consumed the highest amounts of sodium relative to their caloric intakes, compared to adults who consumed the lowest amounts of sodium. High sodium intake can raise blood pressure by increasing blood volume; sodium attracts and holds fluid. Fast foods are often very high in sodium; read labels and avoid consuming more than 1,500 mg per day if you have any of the risk factors for high blood pressure.
Decreasing the Risks
Fast food restaurants have made it easier to eat better by publishing their nutritional information online. Many also have the information readily available in their facilities. Read the labels ahead of time so you don't make unhealthy impulse purchases.
References
- American Heart Association: Knowing Your Fats; September 2010
- University of Maryland Medical Center: Trans Fats 101 ; November 2010
- Helpguide.org: Healthy Fast Food; September 2010
- National Heart, Lung and Blood Institute; Sodium Intake Linked to Increased Risk of Heart Disease Death in Overweight Persons; November 1999
- American Heart Association: Obesity Information ; January 2011
