Diet plays a critical role in maintaining the health of your heart and managing your weight. Arteries are the blood vessels responsible for carrying oxygen-rich blood from the heart to the rest of the body. When these arteries become clogged with plaque—a mixture of fat, cholesterol, and other substances—it can lead to atherosclerosis, a condition that restricts blood flow and increases the risk of heart disease and stroke. Saturated fats and trans fats found in certain foods can significantly contribute to plaque buildup, making it essential to be mindful of what you eat.
In addition to impacting heart health, diet is a major factor in weight management. Consuming high-calorie, high-fat foods can lead to weight gain, which further increases the risk of heart disease, diabetes, and other health conditions. Summer, with its BBQs, parties, and frozen treats, can be a challenging time to maintain a healthy diet. However, making smart food choices can help you enjoy the season without compromising your health. We spoke to Kimberley Wiemann, MS, RDN, a registered dietitian nutritionist and owner of Kimberley Wiemann Nutrition LLC, to learn about four artery-clogging fried foods to avoid this summer for a healthier heart and slimmer waistline. Here’s what she has to say:
1. BBQ Hamburgers and Hotdogs
BBQs are synonymous with summer, and grilled hamburgers and hotdogs are staples at these gatherings. However, these processed meats are loaded with saturated fats. Wiemann explains, "The saturated fat content found in these processed meats can contribute to increased blood cholesterol levels, plaque build-up in the arteries, and added pounds on the scale." Additionally, social settings often lead to overeating. To enjoy your BBQ without the guilt, consider healthier alternatives like turkey burgers or plant-based burgers. These options have much lower saturated fat content and can be just as satisfying.
2. Mayo-Based Salads
Salads such as coleslaw and potato salad are frequent additions to summer parties and BBQs, but they come with a heavy dose of saturated fats and unwanted calories. "These types of salads can add a large amount of unwanted calories as well as saturated fats which are detrimental to the waistline and arteries!" says Wiemann. For a healthier option, try olive oil and vinegar-based salads or delicious grilled veggies. These alternatives not only cut down on calories but also add valuable vitamins and fiber to your meal.
3. Ice Cream Cones
Chasing down the ice cream truck is a cherished summer activity, but those tasty treats can be full of artery-clogging fat and high sugar content. Wiemann advises moderation: "As long as you stick to this summertime treat only on occasion, you do not need to give it up completely. A healthier alternative would be to simply stick to a smaller serving and maybe skip the whipped cream!" Enjoying your favorite ice cream in moderation can help keep your heart healthy and your waistline in check.
4. Frozen Summer Cocktails
Frozen cocktails can be tempting on a hot summer day, but they often come with extra calories and sugar. "The extra calories consumed can pack the pounds onto your waistline," notes Wiemann. Some, like the piña colada, even include saturated fat from coconut cream. A better option could be a wine spritzer made with seltzer, which is refreshing without the added calories and sugar. But remember that alcohol can have many consequences on your health, and its crucial to practice moderation.
By making mindful choices and opting for healthier alternatives, you can still enjoy your summer favorites without compromising your health. Keep Wiemann’s tips in mind, and you’ll be on your way to a healthier heart and slimmer waistline this season.
