High blood pressure is a worryingly silent killer. There are no tell-tale signs of hypertension, either. So you may not even know that you’re on the path to heart disease. Still, there’s some good news: you can ward off high blood pressure through smart dietary choices. That includes eating certain superfoods – and these are 20 of the best for a healthy heart.
20. Sweet potato
Potassium is essential for lowering salt levels in the body and regulating the rhythm of the heart. It stands to reason, then, that foods rich in this mineral can help fight high blood pressure. And for your potassium fix, you need look no further than the humble sweet potato. Just a single cup of the tasty tuber – with skin on – contains an incredible 950mg of the stuff.
This root veggie is almost infinitely versatile, too. Whenever you’re craving French fries, for instance, you can simply swap out your regular potatoes for the sweet variety instead. And, of course, there’s the much-loved sweet potato pie – not just for the holidays – if you’ve got a hankering for dessert.
19. Peanut butter
If eaten frequently – but not in great quantities – peanut butter can both reduce cholesterol and keep your blood pressure in check. There’s plenty of potassium in the nutty spread, too, along with a dose of fiber. And peanut butter is packed with protein. Overall, then, it’s a surprisingly healthy choice.
So a breakfast of peanut butter on toast may be just the ticket. You may also want to add the stuff to your oatmeal or overnight oats. And if you’re in the process of bulking up, incorporate peanut butter into a protein powder smoothie or make chocolate-covered peanut butter balls.
Berries contain good levels of flavonoids – natural compounds that may combat hypertension. And blueberries are particularly great at taming blood pressure, as they have notably high amounts of the flavonoid anthocyanin. This substance helps endothelial cells work properly. That’s good news when it comes to controlling blood flow within the body.
Given how adaptable and tasty berries are, incorporating them into your diet should be a breeze. Raspberries, strawberries and blueberries all make for delicious smoothies, for example. You could even whip up homemade jams or – if you’re feeling adventurous – add berries to a salad for a fruity zing.
17. Leafy green vegetables
Leafy greens contain four important hypertension-curbing vitamins and minerals: calcium, folate, potassium and magnesium. A study published in The Journal of the American Medical Association in 2005 found that women in their 30s and 40s slashed their risk of high blood pressure by almost 50 percent upon consuming just 1mg of folate every day. Calcium also helps keep our heart in proper working order. And potassium and magnesium help regulate and reduce blood pressure, respectively.
So while you may not have been keen on your veggies as a child, it’s time to start eating broccoli, cabbage, cauliflower, kale and chard. An easy way to get them down is to make juicing a part of your daily routine. A leafy green smoothie – with berries or apple for sweetness – can do you wonders, too.
Just like the sweet potato, the banana is an excellent source of potassium – and that’s good to hear if you’re trying to stave off hypertension. Speaking to the Daily Express in 2018, a representative from Blood Pressure UK explained why, saying, “Potassium is a key mineral that the body relies on heavily to function properly. It helps to lower blood pressure by balancing out the negative effects of salt.”
There are a multitude of tasty ways to add bananas to your diet – aside from simply eating them on their own, of course. You could add chopped bananas to your oatmeal or blend them into milkshakes. And if you enjoy baking, try making some banana bread. While technically this tasty treat is a cake, it’s healthier than most.
Garlic is capable of lowering blood pressure to an extent. The delicious – if somewhat stinky – herb can encourage the creation of nitric oxide when eaten or taken as an extract in supplements. And nitric oxide opens up the vessels in our bodies, making it easier for blood to get through.
But it’s worth noting that taking a garlic supplement can potentially have some negative side effects – including loose stools, heartburn and feelings of nausea. Women who are expecting a baby or breastfeeding should steer clear, then, as should those with bleeding disorders. A normal level of garlic in the diet is totally fine for most people, though.
Back in 2015, researchers at Queen Mary University of London revealed that consuming a 250ml glass of beetroot juice daily could help curb the blood pressure of patients suffering from hypertension. Astonishingly, the team even found that the drink was virtually as effective as specialist medication in lowering blood pressure levels. And it seems that’s all down to the nitrates found in beetroot.
In a university press release, Professor Amrita Ahluwalia explained her and her colleagues’ findings. She said, “This research has proven that a daily inorganic nitrate dose can be as effective as medical intervention in reducing blood pressure. And the best part is that we can get it from beetroot and other leafy green vegetables. For those looking to work dietary nitrate into their daily diets, the trick is not to boil the vegetables, as dietary nitrate is water-soluble. But steaming, roasting or drinking in a juice all has a positive effect.”
13. Low-fat yogurt
In 2019 dietician Ruchika Jain told NDTV, “Yogurt is not a magical remedy for hypertension, but along with a healthy, well-balanced diet and exercise, it can help in controlling blood pressure.” She added, “It contains magnesium, which is good for high blood pressure. Calcium is also there in yogurt, [and this] helps in muscle contraction, which is good for the heart muscles.”
But there’s more. Jain continued, “Another factor [that] can indirectly help in controlling blood pressure is weight management. Obesity can lead to high blood pressure, [and as] yogurt is a good source of protein [it] can help in weight loss.” According to Jain, one to two cups of low-fat yogurt per day is enough to reap the benefits.
12. Salmon and mackerel
As you may already know, salmon and mackerel are both rich in omega-3 fatty acids. These can affect blood pressure levels for the better as well. Not only does omega-3 reduce the amount of triglycerides – a variety of fat – in the blood, but it can also help with inflammation.
So why not try tinned versions of salmon and mackerel in a salad or a sandwich? And you’ll be pleased to know that fish is also relatively simple to cook. Try putting salmon in parchment paper, adding your choice of herbs and olive oil and then baking in the paper for 15 minutes.
11. Pistachio nuts
Nuts aren’t typically seen as a heart-healthy food because they’re often pretty fatty. But don’t be fooled: the pistachio nut is better than you may think for combating hypertension. It’s full of antioxidants, for one, along with potassium, magnesium and calcium. And compared to other nuts, pistachios have a much lower fat content. The fats they do contain are primarily of the monounsaturated and polyunsaturated varieties, and these are both seen to be good for you in moderation.
To reap these benefits, then, simply roast pistachios and eat them as a quick snack. It’s best to find the unsalted type, however, as otherwise you’ll be adding extra sodium – a potential blood pressure raiser – to your diet. You can even dip your pistachios in dark chocolate for a sweet and relatively healthy treat.
10. Extra virgin olive oil
It’s long been known that extra virgin olive oil is good for the heart. But a study published in the journal Nutrients in June 2020 claims that you should be seeking out a specific kind of this oil to help lower systolic blood pressure. Specifically, reach for the EVOO that’s high in polyphenols, and take around two to four tablespoons in your food or from a spoon daily.
Crucially, polyphenols greatly improve the working of the endothelium in blood vessels. And while talking to Bicycling magazine in August 2020, dietician Joy Dubost touted extra virgin olive oil’s many plus points. She said, “[EVOO] is a healthy fat that does everything from improving heart health to making you full for longer to providing vitamin E and antioxidants.”
In June 2020 EBSCO published the result of research that analyzed the effect pomegranates have on the blood pressure of healthy men and women. And after the test subjects had each consumed 330ml of pomegranate juice every day for a month, there were some very promising findings.
The study claimed that “pomegranates may improve cardiovascular risk because of [their] content of antioxidant polyphenols.” And best of all, every person involved in the research had seen their blood pressure drop considerably. A daily pomegranate juice or smoothie may be just what the doctor ordered, then.
Lemon juice isn’t all that pleasant to taste, but if you suffer from hypertension, you should probably start puckering up. You see, eating lemon can help relax the blood vessels, which has the benefit of warding off high blood pressure. The sour citrus fruit’s juice can also help lower the number of triglycerides in our bodies. This is a good thing, as an excess of these fats can both harm liver function and prompt weight gain.
And adding lemon to your diet is a piece of cake. For one thing, you can use it to flavor sweet baked goods. Lemon is also a great way to add sharpness to salad dressings or tea. It can even cut through the taste of fattier fish such as mackerel.
The potassium found in tomatoes – particularly fresh ones – can help so-called “bad” cholesterol from coating our arteries and putting us on the path to hypertension. Naturally, that’s good news for anyone looking to keep their blood pressure down. The tasty red fruit is full of antioxidants, too.
Be careful of canned tomatoes, juice and marinara sauces, though. These may all be packed with salt – making them a bad choice for people with hypertension. So search out reduced-sodium tomato products instead – or, better yet, stick with the unprocessed fruit.
Popeye’s favorite food is chock-full of heart-healthy elements such as potassium, magnesium and folate. And in 2015 researchers at St. Michael’s Hospital’s Clinical Nutrition and Risk Factor Modification Center seemingly found that the leafy green could help with blood pressure. Participants in the Canadian center’s study first ate spinach over a week-long period before abstaining from the vegetable for a further seven days.
After the subjects were monitored on the last day of that first week, it was found that their blood pressure had noticeably improved. So if you’re looking to reap similar benefits, think about adding spinach to your next soup, pasta dish or juice. Or, of course, just eat the tasty vegetable as an accompaniment to a meal.
In 2015 Dr. Kenneth Shafer of the Cleveland Clinic’s Department of Cardiovascular Medicine advised eating celery to help regulate your blood pressure. That’s the whole stick, as opposed to just an extract. Shafer added, “To get the benefit, you should eat roughly four stalks – one cup, chopped – of celery daily.”
There’s little sodium in celery, making it a heart-healthy snack. The magnesium, fiber and potassium in the veggie also help keep blood pressure down. And then there are the photochemical phthalides – naturally produced compounds that relax arteries and so assist in boosting blood flow within the body.
By 2017 the avocado had become so in demand that cafés in Turkey and Australia had started serving avolattes. As the name suggests, that’s milky coffee served inside an avocado skin. It made a strange kind of sense, to be fair, as the fruit has become a favorite with urban millennials. Everybody’s tried avocado on toast for breakfast by now, right?
And perhaps it’s no surprise that the avocado has become so ubiquitous. After all, while it’s full of fat, the majority is of the monounsaturated kind – which can help reduce levels of so-called “bad” cholesterol. Avocados also have high fiber content, meaning they may help stave off hunger pangs for longer.
Watermelon is both deliciously refreshing and virtually fat-free – making it the ideal fruit for summertime snacking. And because watermelon also features the amino acid L-citrulline, it can very handily help with hypertension. In the body, L-citrulline is transformed into L-arginine, which is crucial in creating nitric oxide. This nitric oxide then opens up the blood vessels – reducing the risk of hypertension as a result.
Don’t just chow down on a slice of watermelon when the mercury rises, however, as the fruit is pretty versatile. You can sip its juice as it is, for instance, or freeze it to make thirst-quenching ice pops. And if you’re a culinary adventurer, try marinating a chunk in a smoky sauce before searing it in a pan for a meat-free steak substitute.
2. Dark chocolate
In theory, the flavanols within dark chocolate can boost the levels of nitric oxide in our arteries. And this in turn ought to have a positive impact upon the body. Simply put, nitric oxide encourages the arteries to ease up a little and ultimately lower blood pressure. But unfortunately for chocoholics all over the world, these benefits aren’t 100 percent proven.
There’s even contradictory information about the health advantages of consuming dark chocolate. Research into the subject has shown either that there is some effect on blood pressure or none at all. But while there is no definitive conclusion, a square of dark chocolate a day can’t hurt – particularly if it helps curb your sugar cravings.
Oatmeal’s high fiber content makes it excellent for combating high blood pressure. It’s mostly down to beta-glucan – a variety of fiber that dissolves in water. And after beta-glucan hits the digestive tract, it sucks up the LDL or so-called “bad” cholesterol that can cause hypertension and removes it from the body.
If you’re not already starting your day with oatmeal, then, it’s time to switch up your breakfast. Add fruit, such as berries or bananas, for a little extra flavor. You could even make savory oatmeal fritters with sesame seeds for crunch. Pair these with poached eggs, too, if you like.
But what about foods you should avoid? Fast food, for instance, has its perks. It’s normally pretty cheap. And as the name implies, the meals arrive swiftly: perfect for those times when we just have to eat. Plus, burgers, fries, shakes and chicken nuggets taste great. But many of our favorite quick-service selections come with a catch – in terms of calories and fat. For this and other reasons, then, you might want to pass on the following 20 fast-food favorites…
20. Stick to coffee-flavored coffee
What’s your go-to coffee order? Well, if it tastes like something other than coffee, then you might have a problem. Think about it: sweet hazelnut, caramel, vanilla or toffee tastes don’t appear naturally in coffee. No, Starbucks and other coffee shops create them with flavored syrups, which have lots of sweeteners and little nutritional substance.
That’s why certified personal trainer Laura Arndt suggests skipping flavored beverages altogether. In fact, she told the website HealthyWay that consumers should order coffee “plain, with skim or low-fat milk, and add [their] own flavoring.” So, next time, skip the super-sweet syrups they have behind the counter and sprinkle natural cinnamon into your cup instead.
19. Tuna salad has a ton of calories
Fried potatoes, shakes and cheese-slathered burgers — you know these things aren’t the best for your body. But seafood has plenty of known benefits, such as cholesterol-lowering omega-3 fatty acids. So when you opt for a tuna salad sandwich as you cruise through the drive-thru, you probably feel like you’ve made a healthy choice.
Unfortunately, though, fast-food tuna often doesn’t have as many health benefits to offer you. In 2012, for instance, Forbes magazine stated that anonymous chain restaurant employees had said their fish arrived in bags. The workers then dumped the water or oil from the bags before adding mayonnaise – sometimes at a one-to-one ratio with the tuna. So sandwiches stuffed with this tuna mayo aren’t as sinless as they may seem.
18. Baked isn’t always better
KFC stands for Kentucky Fried Chicken – but that’s not all that this chain restaurant serves. For one thing, it doles out the Chunky Chicken Pot Pie. The recipe brings together green peas, carrots, potatoes, chicken and gravy beneath a flaky crust. The savory pastry is also pre-baked so it’s hot and ready when you’re craving comfort food.
The Chunky Chicken Pot Pie isn’t as innocent as it seems, though. A single serving actually contains 720 calories and a whopping 41 grams of fat. Plus, the ingredients list features flavor-enhancer MSG (monosodium glutamate), which some consumers say boosts their appetites post-meal. The food also contains triglycerides – fats that can spike your cholesterol levels. These substances have been linked with an increased risk of heart disease, too.
17. Smoothies can be too sweet
Fruit is good for you, ergo a bowl of blended fruit should be equally as healthy, right? The Jamba Juice Chunky Strawberry Bowl has plenty of body-bettering ingredients, too. Not only does it feature fresh bananas, but it also has Greek yogurt and peanut butter. You even get 12 grams of fiber and 19 grams of protein per bowl.
However, the Chunky Strawberry Bowl comes with one huge downfall: it’s jam-packed with sugar. According to website Eat This, a single serving has 58 grams of the sweet stuff – the same amount you’d get from eating more than a dozen Oreos. So even though much of that sugar comes from fruit, the bowl doesn’t have enough protein or fiber to balance out the rush.
16. Don’t dress your salad
Many fast-food salads come with a full slate of healthy ingredients. And a drizzle of dressing over the top ties the whole bowl together. Personal trainer Arndt told HealthyWay that there’s a simple reason why chain restaurants tend to pour their dressings generously, too. Simply put, they taste really good.
However, salad dressings can ruin an otherwise healthy fast-food bowl. Arndt suggested, “Always get the dressing on the side and add in only a limited amount.” That way, you can control the additional calories and fats that come with such sauces. Best of all, a moderate amount of dressing will give you all the flavor you need to enjoy your fast-food salad.
15. Domino’s Cali Chicken Bacon Ranch is a bad bet
Domino’s has a whopping 11,000 locations dotting the world. So it’s safe to say that the pizza chain slings quite a few pies. Internationally, in fact, all of the Domino’s franchises combined prepare roughly 1.5 million pizzas a day for their consumers. In the U.S., that adds up to about 400 million pizzas sold per year, according to Forbes.
No matter where in the world you’re ordering Domino’s from, though, you might want to skip the Cali Chicken Bacon Ranch pie. The hand-tossed pizza packs 520 calories and 26 grams of fat per slice. Worse yet, the same portion contains half of your daily sodium intake quota and 0.5g of trans fat. The latter substance can damage your heart health in excessive quantities.
14. Breakfast is brought to you by butter
They say breakfast is the most important meal of the day – and that means you probably deserve more than a fast-food version. After all, many quick-service chains have some sort of morning platter that features sausage or bacon, eggs, hash browns and biscuits. It sounds tasty – and maybe even well-balanced – but don’t be deceived by these rapidly served meals.
According to certified personal trainer Hope Pedraza, everyone should “take a closer look” at fast-food breakfast platters. She told HealthyWay that in most cases “everything on the plate has been cooked with a ton of butter.” Plus, these meals tend to come with “more fat than you should have in your entire day.” So opt for something lighter, like a breakfast wrap or a smaller sandwich.
13. Skip the shake
Everyone should indulge from time to time – just make sure your choice of sweet is worth it. That’s why you should ask before ordering a milkshake at a fast-food restaurant to ensure they use real ice cream. Otherwise, you could be getting something entirely different – and we promise you don’t want to be eating it.
An anonymous former fast-food employee spoke to Forbes and said that their one-time employer used a mix rather than real ice cream. Worse yet, the workers were reportedly told to gather up the run-off from the machine and re-use it later in the week. Yet even if a restaurant operates in a more sanitary fashion than this, you should still opt for fresh milkshakes over ones that pour out of a designated machine.
12. Don’t dip your nuggets in ketchup
It’s hard to imagine a fast-food meal without a bit of ketchup. Tomato sauce is the perfect condiment to slather onto your burgers, after all, and your nuggets don’t taste the same without you plunging them into ketchup first. Sadly, though, it’s possible to have too much of a good thing – even when it comes to your dips.
Like many consumers, you perhaps grab a handful of ketchup packets after ordering a McDonald’s. Yet each one adds 90 milligrams of sodium and two grams of sugar to your meal as well as ten calories. And it’s notoriously hard to stick to using a single packet. This means your ketchup habit can seriously spike your sodium and sugar intake during each fast-food meal.
11. Crazy Bread? Crazy idea
Little Caesars started in 1959 as a single pizza joint in Detroit. Nowadays, though, there’s at least one franchise in all 50 states as well as in 26 territories and countries beyond U.S. borders. Fans of the eatery check in for the pizzas, of course – but the Crazy Bread is also a beloved item on the menu.
Former staffers suggest avoiding the Crazy Bread when eating at Little Caesars, though. As the website Delish shared, one anonymous employee claimed that the eatery slathered “tons of day-old butter” onto the famous breadsticks. Not only is that unappetizing, but you probably also don’t want to snack on something with so much hidden butter.
10. Coleslaw isn’t always the healthiest side
You might not always want fries with your burger – but don’t opt for coleslaw just because it seems healthier than its starchy counterpart. The version you make at home is probably packed with healthy ingredients brought together by a sensible dollop of (perhaps even low-calorie) mayonnaise. But your favorite fast-food joint probably can’t say the same.
It’s the mayonnaise that tends to be the problem when it comes to coleslaw. For instance, KFC’s take on the side option comes in at a whopping 170 calories. As nutritionist and registered dietitian Susan Stalte told HealthyWay, “[Coleslaw] can be almost as many calories as a meal.” Meanwhile, Chick Fil A removed coleslaw from its menu in 2016 – but not before releasing the surprisingly mayonnaise-and-sugar-laden recipe.
9. Say “no” to A&W gravy
You have a lot of menu items to sift through if you visit A&W. After all, it’s not just root beer for which the brand has become famous. The fast-food restaurants also serve up floats as well as hot dogs, burgers, chicken fingers and more. If you happen to pop into a Canada-based franchise, though, we suggest you skip the gravy.
A former A&W employee revealed to Delish that the eatery’s gravy has a secret ingredient – one that you may wish you had never found out. Apparently, chefs pour a full ladle of oil from the chicken fryer into the vat of gravy. The staffer remarked, “It’s really quite gross.” We can’t help but agree.
8. Subway can leave you extra salty
In the early 2000s Subway earned a reputation as the fast-food spot for health-minded diners. Some people even followed the Subway diet, eating the subs daily as part of a weight-loss plan. After a closer look at the subs and their ingredients, however, you’ll find they’re not necessarily as healthy as once imagined.
All processed meats, including cold cuts, can boost a person’s risk of developing cancer, according to the American Institute for Cancer Research. On top of that, these slices contain blood pressure-spiking levels of sodium, meaning a six-inch Subway cold cut combo could have nearly half of your daily recommended intake. So you might want to grab your sandwiches from somewhere else – or whip them up at home.
7. Chipotle tacos don’t offer the best value
Chipotle gets a lot of points when it comes to the quality of its ingredients. The company has made it its mission to work closely with farmers to ensure they treat the environment and their animals with respect. For instance, Chipotle sources free-range meat from animals that have not been given hormones.
One Chipotle item skimps on all of this goodness, though. A former employee told Delish that you should “never ever ever order the tacos.” That’s because, they said, the smaller shells can only hold “less than half the regular portions.” Elsewhere, burritos can pack more than 1,400 calories per portion. So opt for a bowl instead.
6. Orange you glad you didn’t order the chicken
Among the fast-food, Asian-inspired options on the Panda Express menu, one reigns supreme: the orange chicken. One employee told Delish that the dish stands as the restaurant’s most popular offering. And yet there’s a little detail about its preparation that’ll have you thinking twice about ordering it next time you visit.
Supposedly, Panda Express won’t whip up a new batch of orange chicken if its latest vat starts to dry up. Instead, staffers pour uncooked sauce on top of the meat so that it’s re-moisturized. Worse yet, Delish’s source said that their manager told them to perform the task when consumers weren’t looking. You can do better; find somewhere to buy fresh orange chicken instead.
5. Beware of a blended beverage
If you feel like there’s a Starbucks on every corner, you’re not far off. Worldwide, the coffeehouse has more than 30,000 locations, from which it doles out its ever-popular Frappuccino drinks. The blended beverages have raked in billions of dollars for the brand – they’re that popular.
Don’t let the Frappuccino become your go-to drink from Starbucks, though. A venti Salted Caramel Mocha Frappuccino, for instance, carries nearly 600 calories and 100 grams of sugar. Nutrition coach Janis Isaman explained to HealthyWay that while fast-food burgers may have the same calorie content, they at least come with some redemptive nutrients. As for blended beverages, Isaman said, “I simply don’t see the nutritional value in any of these drinks.”
4. Spilling the tea on Jimmy John’s
Jimmy John’s has made a name for itself in plenty of ways. For one thing, it promises to bring its clients fresh sandwiches with “Freaky Fast” delivery. In some cases, that means you will be chowing down in as little as four minutes after placing your order.
Yet while Jimmy John’s makes fast delivery a priority, it reportedly tends to ignore other in-store tasks. One employee revealed to Delish that the iced tea has a shelf life of eight hours. But, the source said, their opening managers brew a batch when they open at 5:00 a.m. and use it until closing at 10:00 p.m. The staffer claimed, “By the time we dump it at night, it has a thick, syrupy consistency and smells absolutely horrible.” We think that’s reason enough to skip the tea.
3. Grilled chicken isn’t so great
Fast-food restaurants know that you want options aside from burgers. So many of them have added grilled chicken patties into the mix. And you might opt for a poultry patty instead of one made of red meat because it seems so much healthier than its beef-based counterpart. Unfortunately, though, you’ll now have to think again.
An anonymous fast-food employee revealed one restaurant’s cooking methods to Forbes. They said, “To keep [chicken] from sticking to the grill, we use three squirts of margarine on the bottom of it. To keep it juicy, once we’ve lain the frozen blocks of chicken, three more squirts of liquid margarine are applied to the tops.” In other words, you’re “butter” off skipping the grilled chicken.
2. McDonald’s ice cream is almost worth the wait
We say worth the wait because, let’s face it, McDonald’s ice cream machines don’t have the best reputation. The fact that they’re often broken – thus rendering consumers unable to order cones and McFlurries – has become an internet meme. If you’re lucky enough to find a McD’s with a working machine, though, skip the dipped cones.
At first, it seems perfect. The only thing better than ice cream, after all, is ice cream covered in a chocolate shell. However, one employee alleged via Reddit that their McDonald’s location left the dipping chocolate out all day long. They wrote, “The top layer will congeal, and they just mix [it] back up and still use it.” No one wants dirty chocolate, so stick to plain cones if you want to indulge.
1. If the name Monster Thickburger isn’t a hint…
In 2004 the executives at Hardee’s responded to fast-food consumers’ desire for lighter options by… introducing the Monster Thickburger. The massive pile-up replaced the previously popular Monster burger, enticing eaters with even more meat – two 1/3-pound Angus patties and four strips of bacon, to be exact.
All of that Monster Thickburger meat melds with three slices of cheese, mayonnaise and a buttered bun. Altogether, these ingredients carry an unbelievable 1,340 calories as well as a shocking 96 grams of fat. Plus, you’ll get double your daily recommended intake of sodium from the burger, too. Needless to say, you should probably pass on this stack of patties.