Diets high in fat, cholesterol and sodium are associated with the development of heart disease. Fast foods, while convenient and inexpensive, often have very high levels of all three of these cardiac risk factors. Consumption of fast foods should be limited, but when it is chosen, diners do have some healthier options.
Fat Content of Fast Food
The American Heart Association recommends limiting intake of saturated fat to less than 7 percent of total daily calories and intake of trans fat to less than 1 percent of total daily calories. Many fast foods have a very high fat content. A McDonald's Quarter Pounder with Cheese, for instance, has 28 grams of fat, according to data provided by the Children with Diabetes website. Fried foods, like french fries, are also high in fat. For a heart-healthy diet, the Mayo Clinic recommends sticking to lean cuts of meat and low-fat dairy products or choosing fish, poultry or another protein source instead.
Cholesterol in Fast Food
Cholesterol levels in fast food are also high. The same Quarter Pounder with Cheese has 115 mg of cholesterol. The American Heart Association recommends limiting dietary cholesterol to less than 300 mg a day for healthy adults and less than 200 mg a day for adults with high levels of LDL cholesterol or those who are taking cholesterol-lowering medication.
Sodium in Fast Food
A high sodium intake can contribute to high blood pressure. For healthy adults, the American Heart Association recommends consumption of less than 2,300 mg of salt daily. A Quarter Pounder with Cheese contains 1,110 mg of sodium.
Fast Food Consumption and Heart Disease
According to the Mayo Clinic, "limiting how much saturated and trans fat you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaque in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke." A high fat intake can also cause obesity, another important risk factor for cardiovascular disease. Because of the high fat and cholesterol levels in many fast foods, combined with their high sodium content, they should be only an occasional indulgence.
Healthier Choices May Be Available
The American Heart Association offers these tips to help make heart-healthy choices when eating fast food:
- Don't order the value-size option.
- Avoid side dishes, or order a fruit cup or small salad.
- Avoid bacon double orders of meat.
- A grilled chicken sandwich is usually one of the lower fat menu options.
- Eat only half the bun to save calories and carbs.
- Order your sandwich on a wheat bun, if available.
- Avoid mayo and high-calorie dressings and sauces.
- Drink water, low-fat milk or diet soda.
