With supper upon us and barbecue season in full swing, many of us are indulging in more and more dips, spreads, and condiments. However, it’s important to keep our health in mind even as we soak up the sun and grill up tasty foods. As it turns out, many of the most popular condiments can also lead to adverse health effects when eaten in excess. In fact, many of them can be detrimental to our heart health by clogging our arteries and increasing our risk of heart disease over time.
To discover some of the worst artery-clogging condiments out there, we spoke to Dr. Ramit Singh Sambyal, MD. He told us that you should consider limiting your intake of mayonnaise, Ranch dressing, and barbecue sauce in order to keep your heart health in check. Learn more about the risks of each of these options—and find some healthy alternatives—below.
1. Mayonnaise
Whether you're dipping your fries in it, whipping up an aioli, or spreading it on a juicy burger (which also comes with its own fair share of health risks), mayo is certainly one of the most versatile condiments out there. However, Dr. Sambyal says it can lead to serious consequences on your heart health.
"Traditional mayonnaise is high in saturated fats and cholesterol, both of which are associated with an increased risk of heart disease," he warns. "Regular consumption of mayonnaise can contribute to elevated levels of LDL (bad) cholesterol, leading to the formation of plaques in the arteries." Yikes!
Luckily, there are healthy alternatives. Dr. Sambyal recommends hummus for all your dipping sauce and sandwich spread needs, which he says "provides heart-healthy monounsaturated fats, fiber, and essential nutrients."
2. Ranch Dressing
Who doesn't love Ranch dressing? Unfortunately, despite its popularity and great taste, this dressing-slash-dipping-sauce isn't great for your health. It comes with a range of risks, including clogged arteries, according to Dr. Sambyal.
"Although beloved for its creamy and tangy flavor, ranch dressing is typically made with a base of mayonnaise and sour cream," he says. "This combination leads to a high saturated fat content, which can raise cholesterol levels and contribute to the development of atherosclerosis." Say it ain't so!
When it comes to healthy dressings, he recommends opting for those made with extra virgin olive oil, which is rich in monounsaturated fats and antioxidants. "Combine it with lemon juice, herbs, and spices to create flavorful and heart-healthy dressings for salads and marinades," he suggests. Yum! You may also want to consider heart-healthy avocado oil dressings.
3. Barbecue Sauce
With barbecue season upon us, there's one very obvious condiment that many people might be consuming frequently: barbecue sauce. Unfortunately, though, Dr. Sambyal warns against slathering your chicken with this high-sugar sauce if you want to keep your heart healthy.
"While barbecue sauce adds a savory and smoky taste to dishes, it often contains high amounts of added sugars and sodium," he points out. All of that sugar can cause a range of health issues. "Excessive consumption of these ingredients can lead to obesity, high blood pressure, and an increased risk of heart disease," Dr. Sambyal lists.
If you're looking for a bit of a tang that won't overload your food with sugar, he suggests salsa as an alternative. "Salsa is a vibrant and flavorful condiment that can replace heavy barbecue sauces and dressings. Made from fresh tomatoes, onions, peppers, and herbs, salsa is low in calories and packed with vitamins and minerals," he concludes.
The bottom line
Ultimately, of course, dipping your veggies in a bit of Ranch here and there isn't going to kill you. However, when consuming these condiments (or any food), it's crucial to remember the importance of moderation. Whenever possible, choosing healthy alternatives like the ones Dr. Sambyal suggests is the best choice for your heart.
