No one says fast food is always healthy. But when you need a quick meal, some options at McDonald’s can support your heart health.
To find out what makes a heart-healthy fast food meal, we consulted dietitians. Whether you want a quick breakfast or a snack on the go, these six McDonald’s items stand out as better choices for your heart.
1. Egg McMuffin
Dietitian Dorian Doss from St. Louis recommends the Classic Egg McMuffin as a heart-friendly breakfast option. It has lean Canadian bacon, less fat and sodium than biscuit sandwiches, and offers 17 grams of protein. The English muffin adds energy-boosting carbohydrates. Pair it with a small orange juice for added vitamins and antioxidants.
Nutrition (per sandwich):
Calories: 310 | Protein: 17g | Saturated Fat: 6g | Sodium: 770mg
2. McCafé Latte
This latte contains calcium, potassium, and vitamin D, which help lower blood pressure. Usually made with whole milk, you can ask for skim milk to reduce fat. It offers as much protein as a cup of milk. Moderate coffee intake is linked to heart benefits. Opt for a small size and avoid added sugars.
Nutrition (small size):
Calories: 140 | Protein: 8g | Saturated Fat: 4g | Sodium: 90mg
3. Fruit & Maple Oatmeal
Made with whole-grain oats, apples, cranberries, and raisins, this oatmeal is rich in fiber and low in saturated fat and sodium. Dietitian Julie Andrews says it’s a good heart-healthy choice but contains 18 grams of added sugar. You can ask to skip the cranberry-raisin topping to cut sugar. Because it is low in protein, pairing it with a McCafé Latte makes a balanced meal.
Nutrition (per serving):
Calories: 320 | Protein: 6g | Saturated Fat: 1.5g | Sodium: 150mg | Added Sugar: 18g
4. Apple Slices
These are a simple, natural snack with no added sugar. Apples provide antioxidants and water that help maintain healthy blood pressure. They make a great substitute for fries or hash browns.
Nutrition (per serving):
Calories: 15 | Protein: 0g | Saturated Fat: 0g | Sodium: 0mg
5. McChicken Sandwich
The McChicken is a good choice for lunch or dinner. It offers lean protein and is relatively low in saturated fat. To reduce fat further, skip the mayonnaise. Pair it with apple slices and water or unsweetened iced tea for a balanced meal.
Nutrition (per sandwich):
Calories: 390 | Protein: 14g | Saturated Fat: 3.5g | Sodium: 560mg
6. Filet-O-Fish
This sandwich helps you get one of the two weekly servings of fish recommended for heart health. Fish provides lean protein and omega-3 fats, which benefit the heart. To make it healthier, ask for it without cheese.
Nutrition (per sandwich):
Calories: 380 | Protein: 16g | Saturated Fat: 4g | Sodium: 580mg
What to Look for in Heart-Healthy Fast Food
Choosing the right items at the drive-thru matters for heart health.
- Lower saturated and trans fats: These raise cholesterol. Avoid fried foods and burgers.
- Lower sodium: High sodium can increase blood pressure. Choose oatmeal or apple slices for less salt.
- Limit added sugars: Added sugar can harm heart health. Skip sugary sauces, desserts, and drinks.
Look for foods higher in:
- Fiber: Helps lower cholesterol. Oatmeal is a good source.
- Healthy fats: Omega-3 fats from fish support heart health.
- Lean protein: Chicken and fish sandwiches provide protein without too much fat. Skip extra cheese to reduce fat.
The Bottom Line
Eating heart-healthy at McDonald’s is possible. Choose foods with less saturated fat, sodium, and calories but more protein, fiber, and healthy fats. Check online nutrition facts to make informed choices. This way, you can enjoy a fast meal without hurting your heart.
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