6 Detrimental Meats To Avoid This Summer Because They Could Contribute To Weight Gain & Heart Disease–And Swaps To Try Instead

As the sizzle of summer grills beckons, and backyard barbecues become the norm, it’s crucial to navigate the carnivorous delights with care. While meats like hot dogs, burgers, and sausage often take center stage at these gatherings, their savory allure belies a darker truth: they can be detrimental to both your waistline and your heart. Processed, fatty, and laden with sodium, these meats have long been associated with weight gain and an increased risk of heart disease, casting a shadow over summer festivities.

To shed some light on a few options that could be the most detrimental to your health, we spoke to nutrition experts Lisa Richards , creator of The Candida Diet, Jesse Feder, Krutika Nanavati , and Lisa Andrews. Find all of their expert insight on the risks of meats like bacon, deli meats, and hot dogs below.

1. Sausage

Sausages, a popular form of processed meat, have been associated with weight gain and an increased risk of heart disease due to their composition and processing methods. Typically high in saturated fats and calories, sausages can contribute to elevated cholesterol levels and weight gain when consumed regularly.

"Sausages often contain various additives like nitrites, nitrates, fillers, and flavorings. They are typically high in saturated fat and sodium , contributing to weight gain and increased heart disease risk," she says. Stick to leaner meats or turkey sausage instead as a healthy alternative.

2. Hot Dogs

Hot dogs, though undeniably delicious striaght off the grill at a cookout, fall into the category of highly processed meats that pose a significant threat to your weight loss goals and your cardiovascular well-being. According to Richards, "Hot dogs are often highly processed and made from low-quality meat, including trimmings and by-products." The extensive processing involves the incorporation of additives, preservatives, and alarmingly high levels of sodium, contributing to negative health effects .

Richards further highlights the adverse effects of hot dogs on weight and heart health, stating, "Hot dogs are typically high in unhealthy saturated and trans fats, which can contribute to weight gain, elevated cholesterol levels, and increased risk of heart disease."  Additionally, the cooking methods used, such as grilling and frying, can produce carcinogenic compounds like nitrosamines, compounding the health concerns associated with this beloved but perilous food.

In conclusion, Richards urges caution, emphasizing, "Consuming hot dogs has been associated with an increased risk of certain cancers. Choosing healthier alternatives like lean cuts of meat or plant-based options is recommended for those seeking a more nutritious choice."

3. Bacon

Bacon, a beloved but high-fat processed meat, poses concerns due to its elevated sodium and additive content , which may contribute to weight gain and heart disease. The salt-heavy nature of bacon can lead to water retention and elevated blood pressure, increasing the risk of cardiovascular issues.

"High in sodium and saturated fat, bacon is frequently cured and smoked, adding nitrates and nitrites. These factors contribute to weight gain and potentially increase heart disease risk," says Nanavati. Turkey bacon could be a good compromise for those seeking healthier alternatives.

4. Deli Ham

Putting together sandwiches for a picnic? You may want to reconsider your meats. Deli meats, including salami, bologna, and more, are better off avoided for your health, primarily due to their high sodium content. Among these, deli ham emerges as a particularly concerning option, boasting a sodium content that approaches 50% of the daily value in common brands, as highlighted by Richards.

"Sodium is used for both taste and preservation of deli meats and ham," warns Richards. The excessive sodium intake associated with deli ham can lead to bloating, water retention, and high blood pressure. It may also contribute to the accumulation of belly fat, further raising the stakes for heart health.

The high sodium content not only poses immediate risks such as bloating and water retention but also raises concerns about long-term cardiovascular health. Individuals looking to safeguard their hearts may consider exploring lower-sodium alternatives or, even better, incorporating lean protein sources that are kinder to the heart. As Richards concludes, "For those needing to follow heart-healthy diets, processed meats like deli ham are best avoided or consumed in moderation." Got it!

5. Fried Chicken

Fired chicken can be a delicious addition to your picnic, but it may not be the healthiest. While opting for chicken over red meat may seem like a healthier choice, the preparation method matters significantly. Fried chicken, whether in the form of crispy tenders or a favorite sandwich, introduces a plethora of health risks. According to Feder, "Chicken fingers or fried chicken contains very high amounts of inflammatory saturated fats, calories, and sodium." These inflammatory saturated fats can elevate LDL or bad cholesterol levels, leading to the formation of clogged arteries—a precursor to heart issues.

Feder emphasizes the detrimental impact of sodium overload, stating, "Too much sodium can cause increases in blood pressure, which is also damaging to the heart." Additionally, the calorie content of fried chicken poses a threat to weight management, potentially causing unwanted weight gain that places undue strain on the heart.

In light of these concerns, individuals seeking to prioritize heart health may want to reconsider their choice of fried chicken in favor of grilled alternatives.

6. Cheeseburgers

The quintessential American meal, the cheeseburger, is one of the most popular foods at summer cookouts. It also often finds itself under scrutiny when it comes to heart health and weight management. Andrews agrees that this classic meal might not be the best choice for those looking to maintain a healthy lifestyle. "Most traditional cheeseburgers are made with cheap ground beef, which tends to be higher in fat and calories than lean ground beef," she explains. "Topped with high-fat cheese and sandwiched between a refined flour bun, this meal is a disaster for your heart health and waistline. Adding ketchup (a source of sodium) doesn't help."

But fret not, as Andrews provides a promising alternative: "Try a turkey burger with sliced avocado. Turkey is lower in saturated fat than beef, and avocado adds a creamy texture to the sandwich plus heart-healthy monounsaturated fat. Use a whole-grain bun in place of a traditional bun."