For years we’ve all been told that fried foods are terrible for our health. Despite this being extremely common knowledge, most of us continue to indulge in fried chicken, French fries, and other greasy goodies. Why? Because they’re delicious, of course! As good as it may be, is the taste worth the fallout? These foods contain unhealthy fats, and they’ve been linked to a variety of health issues, including heart disease. But just how bad are they for your cardiovascular health?
Before we get to that, let’s answer another question. How does food change when you fry it?
Frying food doesn’t just change its taste and texture, it changes its nutritional composition.
Put most food into hot oil and the result is a beautifully crispy, golden, but dehydrated product that’s high in fat. This increases the food’s calorie content (ref. link). Cooking at high temperatures also causes a change in the chemical structure of fats (hydrogenation) forming trans fats. Trans fats are associated with an increased risk of heart disease, diabetes, and obesity (ref. link). Fried food also contains Acrylamide. One study (ref. link) discovered a link between dietary acrylamide and kidney, endometrial, and ovarian cancers in humans.
Fried foods are high in saturated and trans fats which increase your blood cholesterol level and damage the walls of your arteries. Cholesterol leads to plaque deposits on the artery walls, thereby narrowing them and making it harder to pump blood. This condition is called Atherosclerosis, and it increases your risk (ref. link) for numerous heart conditions.
Researchers recently examined this phenomenon by reviewing the diet and health information of more than 1.2 million people as part of a meta-analysis of 19 studies (ref. link). According to their research, fried food consumption was strongly associated with an increased risk of coronary artery disease (ref. link) (CAD), major cardiac events (like heart attacks), heart failure, and stroke. Two large observational studies (ref. link) discovered that the more frequently people ate fried foods, the higher their risk of developing heart disease. In one study (ref. link), women who consumed one or more servings of fried fish per week had a 48% greater risk of heart failure than those who consumed one to three servings per month. Increased baked or broiled fish consumption, on the other hand, was associated with lower risk.
A high intake of fried foods was linked to a significantly increased risk of heart attack, according to another observational study (ref. link). Those who ate a diet high in fruits and vegetables, on the other hand, were at a significantly lower risk.
A Heart attack, or Myocardial infarction (MI), occurs when a blockage in the artery prevents heart muscle from receiving enough blood. The main cause of heart attack is coronary artery disease (CAD), which is caused by cholesterol-filled plaque that blocks the arteries supplying the heart. Eating fried foods can increase this build up, putting you at a higher risk of having a heart attack. According to research (ref. link), eating fried foods can increase your risk of having a major cardiovascular event, such as a heart attack, by up to 28%.
A stroke can be caused by plaque build-up in the arteries that carry blood to the brain, just like a heart attack. Reduced blood flow to the brain can cause brain damage due to a lack of nutrients and oxygen. Excessive consumption of fried foods is associated with a 37% increased risk of stroke (ref. link).
The dietary guidelines of America discourage the use of fried food. However, if you enjoy the taste of fried food, consider frying using healthier oils, or even alternative frying methods.
Healthy oils : Oils that contain monounsaturated fats are stable when heated. Coconut oil, Olive oil, Avocado oil are stable when heated and ideal for frying (ref. link). Using these healthier cooking oils could reduce some of the risks of eating fried food. Keep in mind that while they may not be the healthiest overall, these are the frying oils that are the most stable.
Alternative Frying methods : You can also consider some alternative frying methods like Oven-frying or Air-Frying which uses little to no oil.
Fried foods may be tasty, but they are not good for our cardiovascular health. Fried foods contain large amounts of unhealthy saturated and trans fats. These fats can lead to increased cholesterol levels and increase your risk for heart disease. In addition, frying destroys many of the beneficial nutrients in food, leaving behind unhealthy oils and chemicals. If you want to reduce your risk for heart disease, it’s best to avoid eating fried foods altogether. If you do indulge in an occasional piece of fried chicken or fish, try to minimise the damage by choosing healthier cooking methods like baking, grilling, or air frying, and by using healthy oils like coconut oil or olive oil.
Finally, pair your newfound dietary information with the use of a heart monitoring device to ensure your actions are improving your heart health. Purchase the revolutionary Frontier X2 and be on your way to a healthier tomorrow.
Consuming fried foods which are high in saturated and trans fats increases the risk of obesity, heart disease, and diabetes.
Baking, grilling, stewing, roasting, and stir-frying are healthier alternatives to frying.
Fried foods raise blood cholesterol levels, causing deposits to form on the artery walls and block them. This blockage causes heart attacks and strokes.
Using healthier cooking oils such as coconut oil, olive oil, and avocado oil could reduce some of the risks associated with eating fried food. Alternative frying methods, such as oven frying and air frying, utilise less oil.
Other Heart Health Topics To Explore:
Best Heart Rate Monitor | Heart Rate While Running | AFib Symptoms | Mental Stress | Heart Attack Symptoms | Heart Palpitation Causes | Increased Heart Rate | Healthy Heart Tips | Atrial Fibrillation | Healthy Heart Diet.