- There appears to be an association between diets high in takeout food and systemic inflammation that underlies much cardiovascular disease, according to a new study.
- A study of over eight thousand people found that those who eat greater amounts of takeout food are likely to have various elevated risk factors for heart disease.
- There are ways to reduce some risks associated with takeout food, and ways to manage healthier home-cooked meals, even in today’s fast-paced world, experts say.
A new study, published in
Deaths from cardiovascular disease and the consumption of takeout foods are both on the rise, and while that does not prove a causal relationship, the study explores whether there is a connection between the two.
The study tracked degrees of systemic inflammation according to the Dietary Inflammatory Index (DII), a scale that quantifies the risk of inflammation related to the intake of specific dietary substances.
The authors analyzed a decade of cross-sectional data from 8,556 participants in the 2009 to 2018 U.S. National Health and Nutrition Examination Survey (NHANES).
Participants in the survey were interviewed in their homes, and also visited a mobile examination center, where they recalled their food intake, received cardiometabolic health assessments, and had blood collected.
This analysis sought to identify relationships between participants’ consumption of takeout food, their DII scores, and their assessed cardiometabolic risk.
There were three major takeaways from the analysis:
- higher takeout food consumption aligned with higher adjusted DII scores — higher DII scores were also associated with increased mortality
- a higher level of takeout food consumption corresponded to an unfavorable cardiometabolic profile consisting of lower HDL, as well as higher triglycerides, fasting glucose, serum insulin, and insulin resistance
- with a higher level of takeout food consumption, there was a trend toward higher mortality rates, though no statistically significant association was observed between takeout food by itself and all-cause or heart disease mortality.
Takeout food varies widely in quality. Dinner carried out from a high-quality restaurant is likely to be nutritionally more sound than a meal grabbed from a fast-food emporium.
That having been said, much takeout food contains ingredients that are not necessarily heart-Healthy, as Jayne Morgan, MD, cardiologist and Vice President of Medical Affairs for Hello Heart, who was not involved in the study, explained:
“Takeout food raises the cardiovascular risk not because of one ingredient, but because of a predictable combination of nutrients, additives, and preparation methods that adversely affect blood pressure, lipids, insulin sensitivity, inflammation, and endothelial function.”
“This includes,” she continued, “excess sodium that increases blood volume and arterial stiffness, and unHealthy fats usually saturated fats or trans fats, that increase dyslipidemia and atherosclerosis.”
Even full-service eateries may be problematic, Morgan said. “Restaurants often reuse oils leading to oxidized fats that directly damage arteries and accelerate plaque formation,” along with refined carbohydrates and added sugars leading to insulin resistance.
“In this study,” she noted, “women had a greater glucose and insulin resistance response to takeout food as compared to men.”
“Spikes in glucose lead to insulin resistance, which then in turn triggers high triglycerides, low HDL, and increased visceral fat and inflammatory markers. Then, finally,” Morgan listed, “ultra-processed ingredients that also lead to chronic inflammation. Emulsifiers, preservatives, artificial flavor enhancers, disruption of the gut microbiome, and low-fiber content.”
Takeout food also frequently involves oversized portion sizes that contribute to weight gain and blood pressure increases.
“Technology is the single biggest driver of the Dietary Inflammatory Index,” said Morgan.
With people connected and expected to be interacting at any waking moment, “It is that very reliance and expectation of progress and speed — as well as the simplification of many activities that previously required physical labor and time — that has created a need to cut corners in other areas,” she said.
“Preparing and cooking food takes time and includes the shopping process for the appropriate ingredients,” Morgan pointed out.
“The limit of the time factor,” she asserted, “is a primary driver of the proliferation of dependence and normalization of food delivery services and readily available food without much discernment.”
“This is contributing to a generation that is heavier than previous generations, and also contributes to chronic inflammation, elevated cholesterol profiles, and elevated blood pressures. All are significant drivers of heart disease,” Morgan reported.
Michelle Routhenstein, MS, RD, CDCES, CDN, Preventive Cardiology Dietitian at Entirely Nourished, also not involved in this study, noted:
“It is also important to recognize that frequent takeout use often reflects broader lifestyle pressures such as demanding schedules, limited access to cooking resources, irregular meals, and disrupted sleep, all of which can quietly compound cardiovascular risk.”
When a schedule offers no other practical choice than resorting to takeout food, said Routhenstein, there are still things one can do to minimize the cardiovascular risk.
“The focus can be on making small, manageable adjustments rather than complete avoidance,” she suggested.
“Choosing grilled instead of fried items, adding vegetables or salads instead of fries, opting for smaller portions of refined starch, and swapping sugary drinks for water or unsweetened beverages can help reduce some of the metabolic strain,” Routhenstein recommended.
Takeout meals can also be augmented, she said, with “more anti-inflammatory, heart healthy foods such as leafy greens, colorful fruits and vegetables, nuts, seeds, legumes, whole grains, and omega-3 rich fish [that] can further support cardiovascular health.”
“Even small changes can make a meaningful difference, and progress is more important than perfection,” said Routhenstein.
“Well-studied cardioprotective approaches such as the Mediterranean, DASH, and plant-forward portfolio-style patterns can help people move away from a takeout-heavy menu without requiring a complete lifestyle overhaul,” said Routhenstein.
“These approaches
“Although the DASH diet is widely recommended, my preference is for the Mediterranean diet,” noted Morgan.
“Home-cooked meals generally have more unsaturated fats, more whole grain carbohydrates, with higher fiber content and improved portion control,” she added.”
Furthermore, Morgan said, “home cooked meals generally contain only about 25% of the salt content of take-out foods and a greater percentage of potassium. In fact, this sodium-potassium imbalance in takeout foods is one of the strongest drivers of blood pressure variability.”
“Importantly,” Routhenstein concluded, “[home-cooked menus] can be adapted to real life by simplifying meals, using convenient staples like frozen produce or canned beans and fish, and even balancing takeout choices more thoughtfully rather than eliminating them.”
