Protein is a crucial part of any balanced diet—and oftentimes, people turn to meat as their go-to protein source. However, while there are plenty of lean meats out there that can support a healthy body, there are also many popular options that come with hidden risks, especially when it comes to your heart health. While there are some obvious artery-clogging culprits, such as red meat and hot dogs, there are also a few that you may not have considered.
To highlight a few meats that could lead to clogged arteries, weight gain, and more, we spoke to registered dietitian nutritionist Lisa Andrews. She told us that fried chicken, cheeseburgers, and Italian sausage are among the worst options. Learn more about the specific risks of each below.
1. Fried Chicken
Fried chicken is undeniably delicious. However, there's also no denying that fried foods come with their fair share of health risks. According to Andrews, fried chicken, in particular, could take a toll on your heart and lead to weight gain. "Chicken is usually considered one of the leanest sources of protein. But, fried chicken is not," she warns. "Fried chicken is not only battered, dipped, and fried, but the cholesterol- and fat-containing skin is usually left on the chicken pieces before it's batter-dipped and fried."
She elaborates on the nutritional pitfalls, "A 4 oz. piece of fried chicken breast has nearly 300 calories and 15 grams of fat plus over 300 mg of sodium. It's also a source of saturated fat (4 grams), which raises blood cholesterol."
However, Andrews doesn't leave us feeling hopeless. She offers a glimmer of hope with healthier alternatives, suggesting, "Go for baked or grilled chicken and remove the skin before cooking. You can also make fried chicken in the oven with non-stick cooking spray, a light coating made with crushed cornflakes, and lightly seasoned salt." Got it! We have plenty of healthy chicken recipes up our sleeves.
2. Traditional Cheeseburgers
The quintessential American meal, the cheeseburger, often finds itself under scrutiny when it comes to heart health and weight management. Andrews agrees that this classic meal might not be the best choice for those looking to maintain a healthy lifestyle. "Most traditional cheeseburgers are made with cheap ground beef, which tends to be higher in fat and calories than lean ground beef," she explains. "Topped with high-fat cheese and sandwiched between a refined flour bun, this meal is a disaster for your heart health and waistline. Adding ketchup (a source of sodium) doesn't help."
But fret not, as Andrews provides a promising alternative: "Try a turkey burger with sliced avocado. Turkey is lower in saturated fat than beef, and avocado adds a creamy texture to the sandwich plus heart-healthy monounsaturated fat. Use a whole-grain bun in place of a traditional bun."
3. Italian Sausage
"Despite my Italian heritage, I have to throw sausage under the bus," Andrews laments, pointing out that "Sausage is usually made with the fatty bits of pork or beef left after the slaughter. These are usually high-fat, low-quality cuts of protein with little meat left in the mix. Sausage also tends to be high in sodium, which doesn't do your blood pressure any favors." Yikes!
However, there are other, comparable options out there. Richards advises, "Opt for turkey sausage when you can, which will be lower in saturated fat. It may still be high in sodium, so treat this meat as a treat and not an everyday thing to eat."
Bottom line
All in all, while these meats may be pleasing to the taste buds, they might come with a hefty price tag in terms of heart health and weight management. By being mindful of our choices and opting for healthier alternatives like lean proteins, we can still enjoy delicious meals while keeping our well-being in good shape.
