Craving Chick-fil-A, McDonald’s, or Dairy Queen? You’re in good company. These popular fast food joints are the go-to spots for many, but maintaining a heart-healthy diet while indulging in these treats can be a challenge. While there are healthier choices available, the unfortunate reality is that most fast food meals can be detrimental to your health when consumed excessively, and the menus at these restaurants are no different.
Beyond knowing what to pick, it’s equally important to be aware of what to avoid. Below, we’ve compiled a list of some of the least heart-friendly items at Chick-fil-A, McDonald’s, and Dairy Queen, based on advice from health experts, to guide you the next time you swing by the drive-thru.
4 Popular Fast Food Items That Could Derail Your Heart Health, Experts Warn
1. Chick-fil-A Chicken Sandwich
The Chick-fil-A Chicken Sandwich stands as an iconic and beloved choice, arguably one of the most popular chicken sandwiches available. At first glance, it appears relatively harmless—it's chicken, after all, and surely not as concerning as red meat, right? However, the high sodium content in this fried delight poses significant health risks if consumed frequently.
"This seemingly harmless sandwich has 440 calories, 19 grams of fat, and a whopping 1370 milligrams of sodium," Krutika Nanavati, registered dietitian, notes. Consuming sodium in excess is a major faux for your health that can result in a range of complications. It's an especially poor choice for anyone seeking optimal heart health. "The recommended daily sodium intake is 2300 milligrams," Nanavati points out.
That means that this single sandwich puts you at over half your recommended daily intake. If you get fries as a side, that's even more. "Consuming too much sodium can lead to hypertension and increase the risk of developing heart disease," she warns. Plus, all of that saturated fat can lead to clogged arteries.
2. McDonald's Big Mac
The Big Mac stands as a legendary staple in the realm of fast food. Its famous jingle, reciting every ingredient, remains unforgettable. Moreover, its mouthwatering taste makes it an irresistible choice when you find yourself at the golden arches. However, the combination of two all-beef patties, special sauce, lettuce, cheese, pickles, onions, and a sesame seed bun results in a high-calorie, high-fat, and high-sodium meal.
This indulgence can spell trouble for your cardiovascular health. "This iconic burger contains 540 calories, 27 grams of fat, and 960 milligrams of sodium," Nanavati warns. The fat content, in particular, is especially concerning.
Nanavati explains that "Most foods high in saturated fat can clog our arteries, restricting blood flow. This happens because our bodies' bad cholesterol (LDL) increases due to the high saturated fat content. The LDL cholesterol can accumulate on the walls of our arteries and cause blockages." Yikes! Instead, nutritionists say to consider ordering a grilled chicken sandwich.
3. Dairy Queen Fried Cheese Curds
Fried cheese curds, like those found at Dairy Queenm are one of the worst sides out there to choose from if you’re working to lose weight and promote heart health, Lisa Richards, registered nutritionist and creator of The Candida Diet, warns. “This fried cheese side item is calorie dense and high in fat and carbohydrates. If consumed on a regular basis they are likely to lead to weight gain and inflammation,” she says, adding regarding Dairy Queen’s menu item, “Just one (large) serving is 1,000 calories and 67 grams of fat.”
This amount of calories, Richards stresses, is over half the recommended intake for a day in just one side dish. “Even if you were to order a small in place of a large it is still at least a quarter of your daily calorie needs,” she notes, adding, “When combined with a calorie dense hamburger and soft drink you are looking at nearly 2,000 calories in just one meal.”
4. McDonald's Big Breakfast with Hotcakes
Another particularly unhealthy choice is the Big Breakfast with Hotcakes from Mickey D's. Health expert Dr. Erik Natkin tells us hat 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. Both of these effects are detrimental to heart health. The large quantity of calories in a single meal can also contribute to weight gain, which further increases the risk of heart disease.
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.
