Fast food is known for being quick, convenient, and tasty—but not always the healthiest choice, especially when it comes to heart health. Many popular menu items are loaded with saturated fat, sodium, and added sugars, which can raise your risk for high blood pressure, cholesterol, and heart disease over time. While some fast food can be enjoyed in moderation, there are certain items that health experts say you should avoid altogether if you’re trying to protect your heart.
We checked in with several health experts to discover nine fast food orders to avoid. According to them, some of the worst options for your heart are McDonald’s Big Mac, Baconator, and Dave’s triple cheeseburger. Read on to learn more.
1. McDonald's Big Mac
The Big Mac is perhaps the most iconic sandwich in fast food history. Who could forget that classic jingle listing all of the ingredients? Plus, it's undeniably delicious, which makes it an especially tempting option when you pull up to the golden arches. Unfortunately, though, those two-all-beef-patties-special-sauce-lettuce-cheese-pickles-onions-on-a-sesame-seed-bun all add up to a lot of calories, fat, and sodium—making this burger a recipe for disaster in terms of cardiovascular health.
"This iconic burger contains 540 calories, 27 grams of fat, and 960 milligrams of sodium," Krutika Nanavati, registered dietitian, 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, consider ordering a grilled chicken sandwich.
2. Chick-fil-A Chicken Sandwich
The Chick-fil-A Chicken Sandwich is another fan-favorite option; it may just be the most popular chicken sandwich out there. And on the surface, it doesn't seem too unhealthy. After all, it's chicken—how bad can it be compared to the risks of red meat? However, the sodium content of this fried sandwich could lead to serious health risks when eaten on a regular basis.
"This seemingly harmless sandwich has 440 calories, 19 grams of fat, and a whopping 1370 milligrams of sodium," Nanavati 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.
Luckily, there are healthier options to choose from at Chick-fil-A.
3. Double Quarter Pounder with Cheese
Dr. Erik Natkin highlights the Double Quarter Pounder with Cheese as one of the most problematic items on the McDonald's menu. "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. These high levels of unhealthy fats and sodium can significantly contribute 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.
4. Big Breakfast with Hotcakes
Another particularly unhealthy choice is the Big Breakfast with Hotcakes. Dr. Natkin warns 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. 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.
5. Fried Curd Cheese
One of the biggest issues with fried cheese curds (along with many other fast food menu items) is the fact that they’re loaded with salt. "Due to the fact that fast food dishes are typically high in sodium to begin with, sides that are high in sodium, such as French fries, should not be consumed frequently," Anjali Dutta, MD, FACC from Morristown Medical Center at Atlantic Health System, explains. Cheese curds, in particular, offer up 1,000mg of sodium in just one order–and that’s just the average! Considering the fact that your daily recommended intake is 1,500, a large order of cheese curds (which sometimes contains as much as 2,100mg of sodium) could easily put you over the limit. "The high sodium content mixed with additional saturated fats makes for the perfect storm of cardiovascular risk," she warns.
So, what will all that salt and fat do to your heart? Dr. Dutta breaks it down for us: "An ongoing and excessive intake of sodium has been scientifically proven to affect blood pressure,” she says. “When someone has too much sodium in their bloodstream, their blood vessels absorb more water which can cause elevated blood pressure.” This puts you at risk of cardiovascular issues like heart disease, stroke, and more.
6. Wendy's Baconator
This famed bacon cheeseburger is frequently lauded by customers as simply mouthwatering. Yet, it's clear that the Baconator isn't a wise choice for your health. This burger boasts two beef patties smothered in cheese and loaded with an abundance of bacon. The bacon itself is a significant source of sodium, and that's just one of the health concerns associated with this processed meat. All in all, the Baconator packs 1540mg of sodium, 960 calories, and 66g of fat. Opt for a healthier alternative, particularly if you're mindful of your heart's well-being.
As Dr. Yoram Harth, MD, board-certified dermatologist and Medical Director of MDhair, tells us: "Try to reduce the amount of meat and fried food in your diet." He notes that "eating high amounts of red meat and fried food is shown to increase inflammation and promote the conversion of testosterone to dihydrotestosterone (DHT)."
This male hormone, he adds, is related to androgenetic hair loss. And, red meats have also been shown to worsen the risk of heart disease by raising your cholesterol and clogging your arteries.
7. Wendy's Loaded Nacho Triple Burger
Tthe Loaded Nacho Triple Burger is sure to tantalize your taste buds with its jalapeno cheddar bun, queso, spicy chipotle sauce, and crunchy tortilla strips. However, while it promises a delightful flavor experience, it's not quite as friendly to your health. This hefty burger contains a staggering 1280 calories, 87 grams of fat, and an eye-popping 1930 milligrams of sodium.
As Mandy Tyler, M.Ed., RD, CSSD, LD told Eat This Not That, "The American Heart Association recommends limiting daily sodium intake to no more than 2,300 milligrams, and this burger contains almost that full daily amount. Individuals would be much better off enjoying a single patty burger and then a healthy snack later in the day if still hungry." Noted!
8. Dave's Triple
While the Dave's Triple cheeseburger is undoubtedly a staple at Wendy's, it's worth passing on if maintaining optimal health is a priority. This hefty meal, with its three patties, abundant cheese, and various toppings, clocks in at a staggering 1,160 calories, 82 grams of fat, and 1,610 milligrams of sodium. Consistently consuming such high levels of sodium can pave the way for numerous health issues, such as heart disease. Opting for a single burger might be a wiser choice.
Processed foods like these fast food meats "are also high in calories and low in nutrients," Dr. Hector Perez of Renew Bariatrics tells SheFinds. "When you eat processed foods, your body doesn't get the nutrients it needs to function properly," he goes on.
9. Asiago Ranch Classic Chicken Club
Choosing chicken over a burger might seem like a healthier decision, especially since avoiding red meat is generally advisable. However, Wendy's Asiago Ranch Classic Chicken Club challenges that notion. This sandwich contains a hefty 600 calories and an alarming 1,710 milligrams of sodium, which amounts to 75% of your daily recommended sodium intake.
Opting for a more nutritious alternative would be a wiser choice. "When it comes to making healthier choices at Wendy's, the Asiago Ranch Classic Chicken Club falls into the category of menu items to approach with caution," Jessie Hulsey RD, LD, an Atlanta-based registered dietitian, told Eat This, Not That.
