As we age, we may undergo a plethora of changes in our bodies that can impact our health. This means it’s especially important to pay attention to what we’re consuming over 40, as our bodies require different nutrients and dietary needs than we did in our younger years. One change in particular that doctors recommend is to cut back on high-fat foods (like these), which can increase the risk of developing health issues such as heart disease, high cholesterol, and obesity. Unfortunately, many popular sauces and dressings contain high levels of unhealthy fats that can easily derail our efforts to stay healthy.
To discover some of the worst options out there, we checked in with health experts Lisa Richards, nutritionist and creator of The Candida Diet, and Kiran Campbell, RD, and Melissa Mitri RD, MS. Two of the worst offenders in this category are Thousand Island and Ranch dressing, both of which are often loaded with unhealthy oils and additives. In this article, we will take a closer look at these sauces and offer some healthier alternatives to help you stay on track with your diet and health goals.
READ MORE: 3 Foods For Heart Health Nutritionists Say Women Over 40 Should Prioritize
Thousand Island Dressing
When it comes to the most fattening sauces out there, Richards tells us that creamy Thousand Island dressing is somewhere at the top of the list due to all the calories, added sugar, and preservatives it packs in.
"Thousand Island dressing is a high-calorie sauce that should be consumed in moderation or avoided altogether if you're looking to maintain a healthy diet," she warns. This delicious but detrimental sauce is made with mayonnaise, ketchup, and relish, which she points out "are all high in calories and fat." She also notes that "many store-bough varieties of Thousand Island dressing contain added sugar and preservatives, which can further increase the calorie count." In fact, Richards says that just one serving of this dressing can pack in around 140-160 calories—and most of those come from fat. Yikes!
"It's also high in sodium, which can contribute to high blood pressure and other health issues," she goes on. This is something that people over 40, in particular, should be weary of. That's because as we age, our risk of hypertension and a variety of diseases increases.
What to eat instead
So, what are your options if you love Thousand Island dressing but want to keep your health in check? Richards says you should "consider making your own at home with healthier ingredients like low-fat mayo, Greek yogurt, and fresh herbs." (Greek yogurt is so good for you—read about it here!) You may also simply choose healthier dressings, like balsamic vinaigrette or salsa.
Find one of the healthiest salad dressings here.
Ranch Dressing
Speaking of salad dressings, let's not forget about the risks of another high-fat option beloved by many Americans. While Ranch dressing may primarily be just that (a salad dressing), many of us put it on a variety of foods, from sandwiches to French fries. Unfortunately, Campbell says we probably eat too much of it, and it can take a serious toll on our health over time.
"The issue with this fatty condiment is not only with the sheer number of ranch users but also with how often and how much is being used in a sitting," she explains. "The numbers listed on the nutrition facts label are often a mere fraction of what is really being consumed."
But even if you're sticking to the suggested serving size, this sauce is packed with unhealthy ingredients. "Just a 2 tablespoon serving packs about 129 calories, 12 grams of total fat, and almost 3 grams of saturated fat," Mitri warns, noting that saturated fat is "the bad" kind. "These calories add to your waistline without providing any satiety or nutrition, which makes it easy to go over your daily allotment."
On top of the fat content, Campbell points out that there are many other health risks associated with consuming ranch dressing. "It also adds sodium, sugar, saturated fat, and cholesterol. The higher the intake of these harmful constituents, the higher one's risk of developing weight gain, obesity, high blood pressure, heart attack, stroke, gastrointestinal issues, and even depression," she says. Like we noted earlier, it's especially important to mitigate these risks as you age, so people over 40 should consider limiting their intake of Ranch as much as possible.
READ MORE: Here’s The Real Reason Nutritionists Say You Should Never Use Ranch
What to eat instead
While kicking your Ranch habit can be difficult, there are plenty of health alternatives out there. "If you love salads, opt for a simple olive oil and vinegar or lemon juice," Mitri suggests. Learn about some of the benefits of olive oil here.
If you really can't give up the taste of your favorite dressing altogether, consider implementing Richards' advice above and whipping up a healthier variety with some Greek yogurt.
Ultimately, while maintaining your overall health over 40 will require you to make an array of smart decisions every day, cutting out fattening sauces like these and replacing them with healthy swaps is one great step in the right direction.
