You are what you eat, and that couldn’t be more evident than in regional diets across the United States. Some local cuisines can be more dangerous for your health than others. If you have ever indulged in Southern-fried food, for instance, you have taken a few steps closer to severe heart problems.
Researchers find that certain Southern diets play a significant role in causing chronic health issues. Let’s look at some popular Southern dishes that can harm your heart and learn about healthier alternatives to keep your taste buds and heart happy.
Southern Foods that Put Your Heart at Risk
Researchers at the University of Alabama at Birmingham’s Division of Preventive Medicine have found that some staple Southern dishes pose a real threat to your heart health. The culprits behind these risks are mainly:
- Fried chicken and other fried dishes
- Processed meats like bacon, ham, and hot dogs
- Sugary beverages like sweet tea
People who consistently eat fried food, processed meat, and sugary drinks are at a higher risk of having heart attacks and other cardiovascular issues. In addition, these diets may increase the risk of having a stroke.
Knowing the risks, you should try to take steps to reduce these types of food if you frequently indulge in a Southern-style diet. But don’t worry, you don’t have to say goodbye to all your favorite dishes. There are healthier alternatives you can try.
Healthier Alternatives to Southern Staples
1. Substitute Fried Foods
One of the most significant threats to your health in the Southern-style diet is the excess of fried foods. To combat this issue, try cutting down how often you eat fried food from every day to three days a week or less. Then, gradually replace fried dishes with healthier alternatives like baked or grilled options.
For example, replace your favorite fried chicken with grilled chicken, or choose a vegetable-based dish like ratatouille or grilled vegetables instead.
2. Steam Instead of Fry
Steaming is another fantastic alternative to frying that can help you enjoy your favorite dishes in a healthier way. For instance, instead of deep-frying shrimp, steam it with some citrus, spices, and herbs for a delicious light meal. Steaming helps retain the nutrients in your food while cutting back on fats and calories you might typically consume when frying.
3. Baked ‘French Fries’
If you need your French fry fix, consider baking sliced potatoes in the oven. This method allows you to enjoy the taste and texture you love but without the detrimental effects on your heart.
A simple way to make faux French fries is to coat potato slices with coconut oil (or other healthy oil) and bake them at 350 degrees Fahrenheit. Stir them every ten minutes or so, and after about 40 minutes, you’ll have a scrumptious alternative to traditional French fries.
4. Reconsider Your Meat Choices
Many Southern-style dishes contain processed meats like bacon and ham, which can have negative effects on heart health. To protect your heart, opt for lean meat choices like grilled or roasted chicken, fish, or turkey. Additionally, consider incorporating more plant-based proteins into your diet, such as beans, lentils, and tofu.
5. Drink Healthier Beverages
Sugary drinks are often a staple in Southern diets, but they contribute to heart disease and obesity. Swap out your sweet tea and soda for healthier options like water, herbal tea, or fruit-infused water.
Make Gradual Changes
When it comes to improving your heart health, small changes can make a significant difference over time. According to researcher James M. Shikany, “Try cutting down the number of times you eat fried foods or processed meats from every day to three days a week as a start.” As you make these changes, your body will naturally begin to crave healthier options, and your risk of heart disease will lessen dramatically.
No matter where you live, take note of the potential dangers lurking in your favorite Southern-style dishes. With a few modifications to your diet, you can enjoy regional cuisine without compromising your health.
