Fast food is rarely celebrated for its health benefits, yet in the hustle and bustle of daily life, ease often wins out. The classic McDonald’s menu provides a variety of tasty choices, but certain high–sodium items can seriously disrupt your diet goals. To address this concern, we consulted with nutritionists, heart health professionals, and dietitians for their insights.
They assisted us in identifying six high-sodium McDonald’s meals to steer clear of for the sake of your heart and overall health, along with suggestions for making healthier choices. From classic burgers like the Big Mac to McCafé offerings such as milkshakes and Frappes, find out how these options can negatively impact your well-being if eaten regularly.
Nutrition Experts Say These 6 McDonald’s Orders Are Too High in Sodium
1. Double Quarter Pounder With Cheese
Dr. Erik Natkin thinks the Double Quarter Pounder with Cheese is one of the worst items on the McDonald's menu for quite a few reasons. "This item contains approximately 740 calories, 42 grams of fat (19 grams of which are saturated fat), and 1,360 milligrams of sodium," he notes, and that's probably because these high levels of unhealthy fats and sodium can lead to clogged arteries and increase the risk of heart disease.
Regular consumption of such a heavy, fatty meal can lead to elevated cholesterol levels and hypertension, which are major risk factors for cardiovascular problems.
2. Big Mac
The Big Mac is perhaps the most iconic item on the McDonald's menu, but we're sorry to say that it's also one of the most unhealthy. We hate being the bearers of bad news, but the Big Mac contains 590 calories, 11g of saturated fat, and a whopping 1,050mg of sodium. "The Big Mac itself is a calorie-dense option with two beef patties, special sauce, cheese, and high levels of unhealthy saturated fats and sodium," says Lisa Richards, creator of The Candida Diet.
And that's just the burger alone! If you get a meal with a soda and fries as well, you're setting yourself up for an even bigger negative effect on your health; especially when it comes to your heart. "This combination of high-calorie, high-fat, and high-sodium items promotes an unbalanced diet that is not conducive to maintaining a healthy weight or supporting cardiovascular well-being," Richards adds.
3. Big Breakfast With Hotcakes
The Big Breakfast with Hotcakes is another particularly unhealthy choice. Dr. Natkin explains that this meal "packs around 1,340 calories, 63 grams of fat (25 grams saturated fat) and 2,070 milligrams of sodium."
The combination of high calories, excessive fats, and salt can elevate bad cholesterol (LDL) levels and raise blood pressure, which are detrimental to heart health. The large quantity of calories in one single meal can also contribute to weight gain, which further increases the risk of heart disease.
4. Sausage, Egg, & Cheese McGriddle
Ordering a McGriddle may not be the best idea for your body. The Sausage Egg & Cheese McGriddle, for example, contains 550 calories, 33g fat, and 1290mg sodium. Eating this McDonald's item already puts you at over half the recommended daily intake of sodium for adults (2,300mg.) And as health experts warn us time and time again, consuming too much salt can result in serious health risks, including heart attacks, high blood pressure, and so much more.
Ground sausage is one type of meat that experts recommend avoiding for quite a few different reasons. "Ground sausage is often considered an artery-clogging meat due to its high content of saturated fat and cholesterol," Richards explains, adding: "Sausage is often processed with additives, preservatives, and high levels of sodium, which can exacerbate these health concerns by contributing to hypertension and water retention."
5. Caramel Frappé
You may think that a frappé is a great way to have a treat while getting your caffeine fix. However, the high sugar and calorie content of McDonald's Caramel Frappe makes it a poor choice for your health. Just one of these beverages (medium) packs in 62g of sugar and 490 calories.
All that sugar can lead to a range of health issues, especially when it is drunk first thing in the morning, experts warn. "The sugar used is usually in the form of fructose, which the body cannot easily recognize, further slowing down metabolism," says Rachel Scott, medical practitioner and Co-Founder of National TASC. "This sugar then is directly converted into fats and not immediately used as a sugar source."
6. Shamrock Shakes
Shamrock Shakes are served at McDonald's each Saint Patrick's Day; however, one should exercise caution when it comes to the calorie and nutritional intake of this delicious frothy beverage. It's not so much the taste of the shake that customers and nutritionists have a problem with, it's what it can do to your health! Each 16-ounce shake contains 550 calories, and has 13 grams of fat and a staggering 82 grams of sugar. Such a calorie and sugar overload cannot be ignored, as consuming this dessert on a regular basis can lead to adverse health effects.
"Milkshakes contain a high amount of sugar, unhealthy fats, and very high number of calories. They are typically made with whole milk, ice cream, and tons of other unhealthy additives," dietitian Jesse Feder says, adding: "You can have close to half [day's] worth of calories in just one milkshake. They will more than likely lead to weight gain and other negative health conditions such as diabetes and heart disease if consumed regularly."
The Bottom Line
Treating yourself once in a while is perfectly fine, but staying aware of the nutritional value of fast food is crucial for safeguarding your heart. Experts tell us that opting for leaner choices and maintaining a balanced diet abundant in whole foods allows you to savor an occasional indulgence without compromising your heart health.
