Maintaining a heart-healthy diet is vital for overall well-being, but it’s not always easy, especially when fast food options seem to be at odds with heart health. However, a growing awareness of the importance of cardiovascular health has prompted many fast-food chains to offer heart-conscious choices. In a world where almost 47 percent of Americans are affected by hypertension, it’s crucial to know that you can make nutritious choices even when dining out. In this comprehensive guide, we will explore six fast-food orders recommended by dietitians that are genuinely good for your heart. By the end, you’ll have a better understanding of how to make heart-healthy selections at some of your favorite eateries.
1. Blaze Pizza: Building a Heart-Healthy Pie
Blaze Pizza offers a unique dining experience where you can design your own pizza from scratch. The freedom to choose from a wide variety of toppings, including 14 different veggies, allows you to create a pizza that aligns with your heart-healthy goals. One standout choice for a heart-healthy pizza topping is fresh spinach.
- Spinach: Fresh spinach is not only delicious but also packed with nutrients that promote heart health. It’s a rich source of potassium, a mineral that helps counteract the adverse effects of sodium on blood pressure. Additionally, spinach contains nitrates, compounds that may help regulate blood pressure, further supporting cardiovascular well-being.
If you’re not keen on loading up your pizza with veggies, Blaze Pizza has an alternative option – their “Take Two.” This allows you to enjoy a half-order of pizza along with a salad. However, be mindful of salad dressings, as some options at Blaze Pizza can be high in sugar and saturated fat. Requesting dressing on the side gives you more control over your salad’s nutritional content.
2. Chipotle: Lifestyle Bowls for Heart Health
Chipotle, known for its generous burritos, offers a surprising array of heart-healthy choices through its “Lifestyle Bowls.” These bowls cater to various dietary preferences, including keto, Whole30, and Paleo options, making them suitable for those looking to dine out while prioritizing heart health.
- Whole Foods Approach: The Lifestyle Bowls adhere to a whole-foods approach to eating. This means they incorporate minimally processed, nutrient-dense ingredients. This approach can help reduce systemic inflammation, a known contributor to the development of cardiac plaques.
- Healthy Fats: In addition to their whole-food focus, the Lifestyle Bowls provide heart-healthy fats. Consuming an adequate amount of dietary fat while minimizing highly processed carbohydrates is essential for improving lipid particle size, a critical factor in assessing heart disease risk.
- Nutrient-Rich Produce: The produce included in these bowls, such as cooked onions and salsa, contribute essential nutrients like quercetin and lycopene. These compounds have been linked to heart health, making the Lifestyle Bowls a well-rounded choice.
3. McDonald’s: Fruit and Maple Oatmeal for a Nutritious Start
McDonald’s, a ubiquitous presence on the fast-food scene, offers a heart-healthy breakfast option – their fruit and maple oatmeal.
- Oatmeal Benefits: Oatmeal is a classic heart-healthy choice. It’s rich in dietary fiber, which plays a crucial role in lowering cholesterol levels. The addition of fresh apple slices to this breakfast not only enhances the fiber content (providing a total of 4 grams) but also supplies antioxidants that can reduce overall inflammation.
- Calorie Control: One notable feature of McDonald’s fruit and maple oatmeal is its moderate calorie content, totaling 320 calories. This makes it an excellent grab-and-go breakfast option that helps you maintain portion control.
4. Qdoba: Crafting Your Own Heart-Healthy Entree
Qdoba offers a “do-it-yourself” fast-food experience that gives you full control over selecting heart-healthy ingredients for your meal. Consider curating your own taco bowl with the following choices:
- Lettuce: Opt for lettuce as your base. It provides essential vitamins and minerals while keeping calories in check.
- Brown Rice: Choose brown rice instead of white rice. Brown rice is a whole grain and a source of dietary fiber, promoting heart health.
- Beans: Incorporate beans for an additional fiber boost. They are an excellent source of soluble fiber, which can help lower cholesterol levels.
- Avocado: Add avocado for heart-healthy unsaturated fats. These fats can contribute to overall cardiovascular well-being.
However, exercise caution when considering animal proteins and cheese sauce. These items tend to be higher in sodium and contain less heart-healthy saturated fats. Limiting their use or opting for smaller quantities can help maintain a heart-conscious meal.
5. Starbucks: Wholesome Protein Boxes
Starbucks, renowned for its coffee, also offers a variety of protein boxes that are nutritious and heart-healthy. One standout choice is the vegan protein box.
- Diverse Nutrients: Starbucks’ vegan protein box includes baby carrots, snap peas, falafel-style bites, and an avocado spread. This combination provides a range of vitamins, minerals, and antioxidants that promote overall health.
- Protein Sources: These protein boxes feature protein from various sources, including cheese, nuts, seeds, or legumes. These are excellent heart-healthy protein choices. Additionally, they often include other fiber-rich components to keep you feeling full.
- Sodium Awareness: Most of Starbucks’ protein boxes contain a reasonable amount of sodium, allowing you to enjoy a satisfying meal without excessive salt intake.
6. Taco Bell: Fresco Style Chicken Soft Tacos
Taco Bell has worked to establish itself as a healthier fast-food chain, offering smaller portions and “fresco style” menu options. Among their better choices for heart health is the chicken soft tacos.
- Calorie and Protein Balance: Each chicken soft taco contains just 160 calories, along with 12 grams of protein. This balance can help you maintain a healthy weight and manage your calorie intake.
- Low Saturated Fat: With only 5 grams of fat and 2.5 grams of saturated fat per taco, they align with heart-healthy guidelines.
- Fiber Boost: To enhance the fiber content of your meal, consider adding a side of black beans. This addition provides additional fiber with minimal extra sodium.
In conclusion, prioritizing heart health while enjoying fast food is not only possible but also increasingly accessible. Fast-food chains are recognizing the importance of offering heart-healthy options to cater to the diverse dietary needs of their customers. By making informed choices and selecting items that align with your heart-healthy goals, you can savor your favorite fast-food dishes while nurturing your cardiovascular well-being. Remember to balance your choices with other heart-healthy practices, such as regular physical activity and portion control, for a comprehensive approach to cardiovascular health.