Skip to content
With busy lives and hectic schedules, many people turn to fast food for the convenience and simplicity of a quick meal. However, with heart disease rates on the rise, there is a growing global demand for healthier fast food choices.
Fast food typically contains extra calories, salts, saturated fats, and unhealthy processed ingredients. This makes finding a nutritious option on a fast food menu challenging, especially when looking for a balanced, heart-healthy option.
In this article, we tackle some top fast food hacks, look at dietician-recommended fast food options, and what to look for on the ingredient list to make healthier choices next time you’re in the drive-through lane.
What Makes Fast Food Heart-Healthy According to Dieticians?
When choosing heart-healthy fast food options, there are several things that dieticians recommend you look for. For one, they suggest paying close attention to the ingredient list. Try to select items that are lower in saturated fats and fiber-rich to support heart health. Often, you can customize meals by adding extra vegetables or whole grains for higher nutrient density and increased fiber content.
Apart from ingredients, dieticians also recommend paying attention to portion control when it comes to fast food. By being mindful of portion size, you can better manage caloric intake and prevent overindulging.
Additionally, consider the food preparation methods. Opting for grilled foods over fried ones can significantly reduce the amount of unhealthy fats and calories. If you can, avoid high-calorie sauces and dips, as they are common culprits for added calories without offering any nutritional value.
Which Ingredients to Look for in Heart-Healthy Fast Food?
Not all ingredients on a fast food menu are created equal. Looking for more nutrient-dense ingredients can help reduce cholesterol and manage blood pressure to support heart health. Here are a few ingredients to keep on your green flag list.
Whole Grains
Whole grains are the king of fiber and crucial for heart health. They have not had their nutrient-dense outer layers stripped, which helps lower cholesterol and reduce the risk of heart disease. Where possible, select whole grain buns, bread, or wraps as part of a heart-healthy diet.
Lean Proteins
Lean proteins are excellent choices in place of fattier red meat that puts your heart more at risk. Select items like poultry, fish, and plant-based proteins as they are lower in saturated fats. Lean proteins offer the essential amino acids needed to support cardiovascular health and muscle growth without the added fat.
Legumes
Don’t overlook plant proteins like beans, lentils, and chickpeas. These are all excellent sources of fiber and are high in heart-healthy protein. They can help reduce cholesterol levels and provide essential nutrients without all the saturated fat of red meat. Legumes will keep you feeling full while typically being lower in calories.
Low-Fat Dairy
Selecting dairy products that are lower in saturated fat, like yogurt dressing, can be a better choice on a fast food menu. These products provide essential nutrients like calcium and vitamin D to support strong bones without significantly impacting cardiovascular health.
Top 7 Heart-Healthy Fast Food You Can Consume Safely
Finding the best choices on a fast food menu to support a heart-healthy diet can feel overwhelming. To help, we compiled the top seven dietician-recommended meals you can opt for next time you are in a lunch rush and scouring a menu:
Grilled Chicken Salad
A fiber and nutrient-rich chicken salad is an excellent option for providing lean proteins and heart-healthy veggies. This meal is low in saturated fats, especially when dressed in a lower-calorie vinaigrette, making it a great choice to support cardiovascular health.
Veggie Burger
A plant-based veggie burger is a wonderful alternative to fatty red meat. These are high in fiber and plant-based proteins to promote heart health. You can top it with a whole wheat bun and grab some vegetables on the side for additional nutrients.
Turkey Wrap
Turkey wraps are a great choice, with lean proteins and plenty of fiber-rich vegetables. Sometimes, you can customize the wrap to include whole grains as well. Avoid fatty dressings or sauces to really make this a standout option.
Hummus and Veggie Platter
Hummus is an excellent source of dietary fiber and healthier fats. Between the high-protein chickpeas in the hummus and fiber-rich veggies, this is an excellent option for a nutritionally balanced meal.
Beans Burger
Beans burgers are another great choice in a drive-through as they are fiber-rich and high in protein. Customize them to include a whole wheat bun and fresh veggie toppings for a heart-healthy meal.
Vegetable Sandwich
A vegetable sandwich served on whole-grain bread is a great go-to. Packing them with vegetables and healthy fats from fruits like avocado makes them highly fibrous and filling. Not only are they delicious, but they are heart-healthy and low in fat.
Salmon Salad
Salmon is a heart-healthy superfood packed with omega-3 fatty acids and lean proteins. Incorporating a salad adds extra fiber, nutrients, and healthy vegetables that are filling and help round out the meal.
Which Meal Delivery Services Offer Heart Healthy Fast Food?
Meal delivery services can provide some great heart-healthy fast-food options. Whether you are looking for fresh or fully prepared frozen options, there is something for everyone. Here are some services that cater to heart health with convenient dietician-developed and well-balanced meals.
BistroMD
BistroMD was developed by doctors, using dietician-crafted recipes to offer healthy, nutritious options meant to support overall health and well-being. The meals are quick to heat and portion-controlled to provide a fast, no-hassle meal ready in a few minutes, but they are still packed with nutrition for cardiovascular support.
Factor
Factor provides fresh, ready-to-heat meals made from high-quality ingredients. The chef-designed recipes are nutrient-dense and heart-healthy. They also support various dietary preferences to help you enjoy a delicious nutritional and gourmet meal in just minutes.
Nutrisystem
Nutrisystem offers low-calorie and portion-controlled meal plans designed to support cardiovascular health. The recipes are well-balanced and low in fat and salt, making them a great option for fast and convenient meals that can help you maintain a heart-healthy diet.
How Often Can You Eat Fast Food and Stay Heart-Healthy?
Like most things, moderation is always key, especially when it comes to fast food and supporting a healthy heart. Opinions vary, but if you don’t eat fast food more than once a week and balance your diet with healthful foods the rest of the time, you shouldn’t be putting yourself at too serious a risk.
Dieticians recommend eating fast food only occasionally and including healthier options. This means selecting meals that are well-balanced and high in whole grains, lean proteins, and fruits and vegetables. If incorporated mindfully, fast food can be a part of a heart-health-conscious diet.
Bottom Line
It is possible to enjoy occasional fast food without seriously compromising heart health. Opt for more nutritious and healthier alternatives with mindful portion sizes to avoid overindulging. Customize meals to include more vegetables, lean grilled proteins, and whole grains to support cardiovascular functions while limiting salt and saturated fats.
