Fast foods can be higher in calories, fat and sodium than fresh foods prepared at home. Eating in fast food restaurants can make it difficult to control portion-sizes, leading to over-eating -- a contributing factor to obesity. Obesity, combined with too much saturated fat and high levels of sodium in your diet, can increase your risk of heart disease. Although it can be convenient, you may have to ask yourself if the low cost of fast food is worth the high price your health pays.
Saturated and Trans Fats, Cholesterol and Heart Disease
Saturated and trans fats are closely linked to elevated levels of LDL cholesterol -- the "bad" cholesterol that can clog your arteries and increase your risk of heart attack and stroke. Saturated fat is found in ground beef, cheese and high-fat dairy products, while trans fats are found in deep-fried foods and commercial baked goods, such as cookies and cakes. In 2011 The Center for Science in the Public Interest published a list of "extreme eating" foods that can contribute to health problems. IHOP's "Monster Bacon 'N Beef Cheeseburger" contains 1,250 calories and 42 g of saturated fat -- two days worth for the average American adult. A side of french fries adds an additional 300 calories, and a side of onion rings adds an additional 620 calories and an estimated 20 g of fat -- half of it saturated fat.
Hypertension and Heart Disease
Hypertension is the medical term for high blood pressure; a direct cause of cardiovascular disease. High blood pressure forces your heart to work harder to pump an increased blood volume through your body -- increased because sodium attracts water and increases that blood volume. According to the U.S. Department of Health and Human Service, lowering your sodium intake is the best dietary change you can make to lower blood pressure. Try to consume less than 1,500 mg of sodium daily. A McDonald's Quarter Pounder with Cheese contains 1,190 mg of sodium, a Double Quarter Pounder with Cheese has 1,380 mg and the Angus Bacon and Cheese Burger has 2,070 mg of sodium. That's without a side of fries. A large fry has 350 mg of sodium and each ketchup packet has 110 mg.
Obesity
The American Heart Association says that obesity and heart disease are linked and that being 20 percent or more above your ideal weight increases your risk of heart disease. Maintaining a healthy body weight decreases your risk for heart attack and other health problems, such as Type 2 diabetes. Fast food tends to be calorie-dense and can easily cause weight gain. One personal 6-inch pizza from Pizza Hut can contain between 600 and 850 calories. Add a large soda for 200 calories and lunch was about 1,000 calories -- or half of what most people need to eat in an entire day. Stop at Cold Stone Creamery on your way back to work and pick up a small 16-oz milkshake and add an additional 1,200 calories giving you your total calorie allotment for the day in a single meal.
Reducing Your Risk of Heart Disease
If you're at risk for heart disease, you may need to avoid most fast food choices. Although some restaurants are meeting the consumer's demands for healthier choices, preparing your own foods at home guarantees that you know exactly what you're eating and will allow you to practice portion control. Limiting saturated fat intake to less than 7 percent of your calories and trans fat intake to less than 1 percent of your calories will help reduce your risk of heart disease. Dietary cholesterol should not exceed 200 mg daily, says the AHA.
References
- Center for Science in the Public Interest; Extreme Eating 2001; Jayne Hurley, Bonnie Liebman
- McDonalds: Nutrtion Facts
- Pizza Hut: Nutritional Information
- American Heart Association: Know Your Fats
- American Heart Association: Obesity Information
- U.S. Department of Health and Human Services; Dietary Approaches to Stop Hypertension; April 2006
