A heart healthy diet it’s marked by whole grains, fresh fruits and vegetables, low-fat dairy, and lean protein—an ingredient list that doesn’t exactly resemble the contents of a typical fast-food menu. Still, that doesn’t mean you won’t have luck finding heart-healthy options at popular chains. In fact, many fast food companies are realizing that most Americans would like to eat better, and that many need to focus specifically on heart health. (Hell, almost half of us—47 percent—we have hypertension, whether we know it or not.)
If you’re tired of looking at a self-serve menu scratching your head over what to choose, fear not. We’ve rounded up six fast food orders that dieticians say are actually good for your heart.
“I like it burning pizzawhere you can go ahead and build your own pizza,” says Julie Chudak, RDN, CPT, CLTof Nutrition and fitness for life. “There’s no limit to the veggie toppings (and there are 14 to choose from) and there’s a seasonal veggie option every month.” As you build your cake, consider leafy greens as fresh spinach, which has a lot of potassium and nitrates. potassium helps counteract the effects of sodiumwhile nitrates can help regulate blood pressure.
If you’re not a fan of vegetables on pizza, you can always enjoy them in a salad! “There’s also a ‘Take Two’ option where you can have a half order of pizza and a salad,” says Chudak. Just go with the dressing on the side, as some of Blaze’s dressings are high in sugar and saturated fat.
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chipotle It may be known for burritos as big as your head, but the Mexican chain offers some less explosive options. “The Lifestyle Bowls, primarily the keto, Whole30, and Paleo options, are wonderful selections for those looking to dine out but make heart-healthy choices,” he says. Sharon Puello, MA, RD, CDN, CDCESof FRESH Nutrition. “These meals follow a whole foods approach to eating, which can help reduce systemic inflammationa known cause of cardiac plaques.
According to Puello, Lifestyle Bowls are also a good source of heart-healthy fats. “Having sufficient dietary fat intake and minimizing highly processed carbohydrates is key to improving lipid particle size, a measure of heart disease risk,” she says. And the benefits don’t stop there. “The products that are included in these meals (cooked onion, sauce, etc.) provide beneficial nutrients for heart health, such as quercetin and lycopene.”
Need a heart-healthy breakfast on the go? Come this way mcdonald’s for its fruit and maple oatmeal, says Patricia Kolesa, MS, RDN. “Oatmeal contains fiber, which is useful for lowering cholesterol“, he explains. The fresh apple slices that top this breakfast add to its fiber content (a total of 4 grams) and provide antioxidants that can help reduce overall inflammation. And with 320 total calories, this breakfast cup takeout keeps serving size moderate.
It’s DIY to win once again! Crafting your own fast food entree gives you control over which heart-healthy ingredients make the cut and which you can leave on the counter. A qdobaconsider making your own taco bowl, he suggests Amanda Lane, MS, RD, CDCESof Healthy Lane Nutrition. “Choose lettuce, brown rice, beans, and avocado for heart healthy fiber and unsaturated fats. Look to limit animal proteins and cheese sauce, as they are higher in sodium and less healthy saturated fat.”
With baby carrots, peas, falafel bites and a avocado spread, it’s hard to find fault with this box of vegan protein from starbucks. “These boxes are pretty perfect!” He says The dietitian of the heart Veronica Rouse, RD, MALE, who also recommends Starbucks Cheese & Fruit Protein Box and PB&J Protein Box. “They all have fruits and vegetables (which are full of vitamins, minerals, and antioxidants), plus enough cheese, nuts, seeds, or legumes to be considered a good source of heart-healthy protein. And they usually have other tasty treats to add.” fiber to keep you full. Finally, they all contain a reasonable amount of sodium.”
Bet you didn’t expect tacos to make the list again! In recent years, Taco Bell has made a name for itself as a healthier chain with small portions and “fresh-style” menu options. Among your top picks for heart health: chicken soft tacos. According to Lisa Andrews, MEd, RD, LDof Sound bites nutrition“Each has only 160 calories, 12 grams of protein, 5 grams of fat, and 2.5 grams of saturated fat. Add a side of black beans to boost the fiber content of the meal with just an additional 140 milligrams of sodium.”
Sarah Garone, NDTR
Sarah Garone, NDTR, is a Registered Dietitian and Nutrition Technician, and a health, nutrition, and food writer. Read more about Sarah
