The No. 1 Food Combo Cardiologists Avoid for Lunch

A. Pawlowski
Jul 14
2 min read

The typical lunch menu is tempting, but loaded with greasy foods that can derail weight loss and nutrition.

Fast food, pizza and sandwiches piled high with cheese and processed meat all washed down with sugary soft drinks can also be bad for the heart.

No wonder cardiologists say lunch has the potential to be the unhealthiest meal of the day. And there's one particular combo they advise against.

To help you make healthier choices at lunch (and every meal), TODAY created the Start TODAY app — packed with nutritious and easy recipes to keep you full and on track with your health goals.

Cardiologist Tip of the Day: Avoid or Limit Hamburger and Fries for Lunch

Cardiologists say this is the No. 1 lunch combo they would avoid.

“That would be basically the poster lunch for atherosclerosis. It hits on everything: cholesterol, diabetes, obesity and high blood pressure,” Dr. Sean Heffron, a cardiologist in the Center for the Prevention of Cardiovascular Disease at NYU Langone Health in New York, previously told TODAY.com.

“The hamburger and fries, particularly if you add a shake, that has to be the absolute worst one,” Dr. Nieca Goldberg, a cardiologist and clinical associate professor at the NYU Grossman School of Medicine, added.

Why It Matters

Fast food generally contains a lot of fat and salt, and often comes with sugary soda as part of a combo meal — all items the American Heart Association warns against.

A cheeseburger with a small order of fries and a small soft drink can add up to more than 700 calories, for example. Many people order much bigger portions.

If you can’t resist going to a casual restaurant for a quick bite for lunch, there are some healthy fast-food items at popular chains you can order, mainly salads, veggie bowls and grilled chicken options.

One man even lost 132 pounds by eating a Chick-fil-A salad for lunch every day.

But cardiologists prefer homemade options for lunch.

How to Get Started

Focus on vegetables, fruits and lean protein, plus some healthy fats like extra virgin olive oil and those found in nuts.

Consider these healthy lunch choices:

Salad With a Lean Protein

Goldberg’s most frequent lunch is a salad of romaine lettuce topped with a protein such as a hard-boiled egg, grilled salmon or grilled chicken. She makes her own vinaigrette dressing that contains olive oil, balsamic vinegar, Dijon mustard and some pepper.

The Start TODAY app offers a variety of healthy salads featuring lean proteins. Some user favorites are the Sesame-Ginger Chicken Salad, Salmon Couscous Salad, Kale and Quinoa Blueberry Salad with Edamame and Greek Salad with Edamame.

Grain Bowl

Heffron’s favorite lunch has a base of whole grains such as quinoa or farro, which he tops with vegetables and a salmon patty or another type of protein, and drizzles with a tzatziki dressing.

Other healthy lunch options include: