Going out to eat at a restaurant can be a great way to celebrate a special event, spend time with loved ones, or simply treat yourself to a delicious meal. However, if you’re trying to stay as healthy as possible and monitor what you eat, it can become difficult to figure out what to order. Luckily, there are usually healthy options available (even at fast food restaurants!). But in addition to staying aware of the healthiest foods to order, knowing what not to order is always helpful.
While the right foods to eat and the worst ones to avoid can vary largely based on your dietary needs and personal health goals, there are a few common menu items that experts recommend avoiding as much as possible, especially when it comes to your heart health. We spoke to Nutritionist-Dietitian Catherine Gervacio to highlight a few artery-clogging options that you should resist if you want to lower your risk of heart disease. She told us you’ll be better off without fried foods, such as fried chicken and mozzarella sticks, along with processed meats like bacon. Learn more about the risks of these foods below.
1. Fried foods
As much as we love some good old fried chicken or gooey mozzarella sticks, Gervacio warns that these are some of the worst foods for your heart. "They have a high amount of saturated and trans fats which raises the bad cholesterol levels (LDL) in the body," she explains. "This increases the likelihood of suffering from clogged arteries." Yikes!
Fortunately, there are plenty of healthy swaps to consider. "Instead of eating fried foods, best to choose grilled or baked chicken or other proteins. Baked or boiled potatoes are better than fried! Also, fresh mozzarella is better than those breaded and fried," Gervacio lists. Got it!
2. Bacon, sausage, or pepperoni
Thinking about ordering the sausage pasta, pepperoni pizza, or BLT? As delicious as these salty meats can be, they can pose a serious risk to your heart health, which is why Gervacio recommends skipping these processed meats when you're out to eat.
"They are not only high in saturated fat, but they also carry a lot of salt," Gervacio warns. It shouldn't be surprising to hear that an excessive salt intake can lead to a range of health issues, and poses an especially high risk to your heart. "This can lead to high blood pressure and heart disease," she says. "High salt intake can harm the lining of the blood vessels making it easier for cholesterol and other bad substances to accumulate in the wall artery, forming plaques."
So, what should you choose instead? Gervacio recommends "natural fresh meats" that are marinated and grilled or baked. "This takes out a lot of salt and artificial ingredients," she says. Noted!
The bottom line
Of course, having a slice of pepperoni pizza or a fried chicken sandwich once in a blue moon won't necessarily result in heart disease. However, maintaining a healthy diet is a crucial key to lowering your risk of heart disease. When you follow Gervacio's advice and make healthy swaps while out to eat, you can make a big difference in your overall health over time. Your heart will thank you!
READ MORE: 3 Things To Stop Doing Because They Could Lead To Heart Disease
