Overview
The term "fast food" may not spring to mind when considering your cardiovascular health. If you make wise choices, however, you can dine at fast food restaurants and stay within your dietary guidelines. A heart-healthy eating plan limits unhealthy fats, sodium and refined foods and emphasizes fruits, vegetables, whole grains, lean protein and healthy fats. For additional guidance, discuss your wellness goals and dietary habits with your dietitian.Grilled Chicken
Chicken typically contains less saturated and total fat than red meat. Fried chicken, however, is another story. Fried chicken patties often contain cholesterol-increasing trans fat and more overall fat than fast food burgers, notes he Cleveland Clinic. Heart-healthier options include grilled chicken sandwiches, wraps and salads. When possible, opt for whole-grain or whole-wheat bread or tortillas for added fiber and nutrients. Request fresh vegetables, such as leafy greens, sliced tomatoes, onions and pickles, as topping and avoid cheese and mayonnaise.
Baked Potatoes
Baked potatoes provide rich amounts of fiber and valuable nutrients, including vitamin C and potassium. When possible, the American Heart Association recommends opting for a plain baked potato over french fries. Avoid high-fat toppings, such as butter, cheese, bacon and full-fat sour cream. Healthier topping choices include black pepper, salsa, vegetables, low-fat sour cream and olive or vegetable oil. If high-fat toppings are your only option and you'd prefer not skip them, choose one or two and allow yourself only a little. If the restaurant supplies a pat of butter, for example, use half of it or less.
Salads
Salads provide a nutritious, low-calorie main dish or alternative to high-fat, high-calorie side dishes, such as french fries. At Mexican fast food restaurants, steer clear of salads served in deep-fried taco shells, or skip the shell and eat the filling. Heart-healthy topping choices include grilled poultry, black beans, additional vegetables and low-fat salad dressings, such as Italian. If you prefer the taste of high-fat dressings, drizzle a modest amount atop your salad.
Burgers
Many fast food burgers are high in saturated fat, cholesterol and calories. The biggest detriment of fast food burgers isn't the beef, but the burger size and toppings and your chosen side dishes, notes Cleveland Clinic. To stay within your heart-healthy diet plan, opt for single-patty burgers only. To reduce calories further, remove half of the bun and load it up with veggies instead. Instead of cheese, bacon and high-fat mayonnaise and sauces, opt for ketchup or mustard, which are fat-free and lower in calories. And don't forget to swap the accompanying french fries out for a salad. Because one beef patty provides roughly half of your day's saturated fat allotment, make wise choices the rest of your day.
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