Salad dressing can make or break the health benefits of a salad. While some dressings provide heart-healthy fats and essential nutrients, others are loaded with unhealthy oils, excess sugar, and high sodium, which can contribute to high cholesterol, inflammation, and weight gain. Many store-bought dressings contain processed vegetable oils, added sugars, and artificial ingredients that may negatively impact cardiovascular health and hinder weight loss.
We checked in with several health experts to discover seven of the worst artery-clogging salad dressings to avoid for better heart health and a slimmer waistline. According to them, Thousand Island dressing, ranch dressing, and blue cheese dressing are some of the worst options. Read on to learn more.
1. Thousand Island Dressing
Thousand Island dressing can contribute to belly fat due to its high calorie, fat, and sugar content. It's typically made from ingredients like mayonnaise, ketchup, and sugar, which are calorie-dense and contain significant amounts of unhealthy fats , particularly saturated fats.
"This dressing is not only packed with calories due to its high-fat content, but the kind of fat it carries can be a concern," registered dietitian Catherine Gervacio says, noting that it's "high in saturated fat, which is known to increase the bad cholesterol in the body."
Also, the high sodium content can lead to high blood pressure, straining the heart and increasing the risk of cardiovascular issues.
She adds, "Excessive saturated fat intake is associated with insulin resistance, which can lead to fat storage, commonly in the belly area."
2. Caesar Dressing
A salad is oftentimes a healthy option, but this isn't the case if you're loading it with unhealthy ingredients like creamy dressings. Caesar dressing is one of the worst culprits. It's often made with egg yolks, cheese, and heavy oils, making it a rich source of saturated fats. "It’s one of those dressings that’s deceptively heavy in artery-clogging fats," Dr. Semitha warns. Additionally, the anchovies and other salty ingredients contribute to high sodium levels, adding to the heart health dangers.
3. Ranch Dressing
Ranch dressing may seem innocent as it is often associated with vegetable sticks, but it’s full of unhealthy fats, sodium, and even added sugars. It primarily contains unhealthy fats, which can slow down metabolism if consumed in excess.
"Ranch is considered a dressing that can boost any meal, though it does not come scot-free of calories, sodium, and bad fats," Michael O. McKinney, MD, physician and nutrition expert from Healthy Outlook, notes. "Practice and convenience of using ranch dressing regularly would bring about added weight and metabolic slowdown resulting from what one can't control in terms of caloric intake and qualitative intake of processed oils and fats. There is also sodium, which causes water retention and bloating, making matters worse for metabolism," he adds.
Traditional ranch dressing is made with mayonnaise and buttermilk, which are high in saturated fat. Consuming too much can raise LDL (bad) cholesterol, increasing the risk of heart disease.
4. Blue Cheese Dressing
Blue cheese’s tangy and bold flavor pairs well with salad ingredients, but the truth is that many store-bought ones are loaded with saturated fat and sodium, which can raise cholesterol levels.
5. Honey Mustard Dressing
This dressing is one of the most popular ones with consumers thanks for to its perfect blend of sweet and savory flavor. However, don’t be fooled by thinking it contains just honey and mustard!
A lot of honey and mustard dressings in the market are loaded with additional sugars and additives.
Sharon Puello, MA, RD, CDN, CDCES told Eat This Not That that, “For heart health, it's recommended to limit intake to less than 25 grams of added sugar per day, as sugar can significantly affect triglycerides."
6. Poppy Seed Dressing
Seeds are often considered healthy, but not all are equal—especially when used in dressings.
Similar to honey mustard, this creamy option is also packed with a sugar content that’s way above the total recommended serving per day! Too much of this will eventually impact your cholesterol levels.
It really depends on the ingredients, but many processed kinds also contain unhealthy oils and excess sodium.
7. French Dressing
While it may seem like a simple vinaigrette, many store-bought versions are packed with ingredients that can negatively impact cardiovascular health. Some brands have as much as 5-7 grams of sugar per tablespoon, which adds up quickly, and defeats the purpose of eating a salad.
Many bottled French dressings are loaded with sodium, sometimes over 300 mg per serving, which can contribute to high blood pressure and increased heart disease risk.
