The fact is, that following a healthy diet doesn’t go in line with eating regularly in fast food restaurants. Fast food is typically loaded with calories, sodium, and unhealthy fat. This is very harmful to human health. It also tends to be low in nutrients and almost totally lacking in fruit, vegetables, and fiber.

That doesn’t mean you have to avoid fast food entirely. When you’re hungry and on the run, fast food can really hit the spot. It’s cheap, tasty, and, best of all, convenient. But while it’s okay to indulge in cravings every now and then, to stay healthy you can’t make it a regular habit. How often do you eat fast food? If your answer is “too often”, you need to change this habit.

The preparation and cooking methods are as important as the foods we consume. While grilling, the fire on the surface should not be too high and there should be a distance of 10-15 cm between the meat and the fire while cooking. Also, the deep frying method can have a bad influence on health as it increases the fat content of the fast-food menu. Since the same oil is used for 10-12 hours for frying, it is very harmful to the body. Oils used for frying become carcinogenic when used repeatedly. Used oil should never be kept waiting and used again. The peroxide value of the waiting oil increases and oxidizes and can damage the immune system. Frequent and continuous consumption of fried foods significantly increases the risk of cardiovascular and digestive system diseases and cancer.

Effects of Fast Food:
First things first, unhealthy food increases your risk of premature heart disease. You should be making an active effort to eat a healthy, well-balanced diet, not only for your heart health but for your overall well-being. Research has found links to an increased rate of heart attacks in geographical areas that have more fast-food restaurants. Fast food can also increase your risk of diabetes, blood clots, and stroke.

The next question on your mind may be “Well…why?”. Keep reading. Fast food is full of saturated fat, cholesterol, and sodium. Add a large soda to your order and that brings an unnecessary amount of added sugar. Is the convenience worth the artery-clogging calories? Consuming unhealthy foods at fast food restaurants can increase your chance of obesity and, in turn, increase your risk of diseases associated with excess weight, such as heart disease and diabetes. High sodium intake can even increase your blood pressure and dehydrate you. High fat and saturated fat intake increases your bad cholesterol and risk of heart attack and stroke.

Decreasing Your Risk:
Now that you know, quit worrying: you are in control. There are different options to fill your stomach quickly, and you can always find healthier options. Snacks, grilled meat, skipping the milkshake – always you can drop some of the extra calories and unhealthy additives. `Be aware of what you put in your mouth and make healthy choices as often as possible. Remember that small changes do pay off over time. Try to make the time in your schedule for healthy meals at home and avoid frequent visits to your local drive-through.

Reşit Efe Bayram

Sources:
Hearthousej – The effects of fast food on the heart
Helpguide-healthy eating
Wikipedia-Fast food
Gidabilgi-Fast food beslenme

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