Dangerous side effects of eating fried foods, according to science

The fried food is delicious – there’s no ifs, and or buts about it. However, it could wreak havoc on your overall health if consumed in excess.

While we’re not going to pretend fried foods aren’t irresistible – there’s a heated fried chicken sandwich war between multiple fast food restaurants for a reason, right? – we will not avoid the fact that several studies and health experts have advised against eating this type of food for years. (Related: The 7 Healthiest Foods To Eat Right Now.)

While indulging in fried mozzarella sticks and funnel cakes from time to time won’t necessarily have an impact on your health, regular consumption of fried foods can lead to unwanted complications. In light of recent research on fried foods and heart health risks, we’ve decided to detail five side effects you might experience from eating this type of food too often.

According to new research published in the journal Heart, the consumption of fried foods is strongly associated with an increased risk of major cardiovascular events, including heart attacks and strokes. The researchers combined data from 17 different studies, involving more than 560,000 participants and more than 36,700 major cardiovascular events to assess the risk of cardiovascular disease.

What did they find? In comparison to those who ate the least fried foods each week, the group who ate the most had a 28% increased risk of stroke and heart attack.

The same pooled analysis also found that participants who ate the greatest amount of fried foods were associated with with a 22% increased risk of coronary heart disease.

Ashely Kitchens, MPH, RD, LDN explained previously at Eat this, not that! how fried foods can wreak havoc on your heart health.

“When foods are fried, they become more calorie dense because the outer part of the food loses water and absorbs fat. [or] oil, “she says.” The oils in which foods are fried may contain trans fats, which have been shown to increase your LDL.

LDL, which stands for Low Density Lipoprotein, is known as the harmful type of cholesterol. High cholesterol can build up in the walls of your arteries and cause a form of heart disease called atherosclerosis.

The third big takeaway from research published in the journal Heart was that the participants who ate the most fried foods had a 37% increased risk of heart failure compared to the group that ate the least. Heart failure is described as a chronic, progressive disease in which the heart muscle is unable to pump as much blood as it should, according to the American Heart Association.

The analysis also indicated that for each additional 114 grams – or 1/2 cup (4 ounces) – of frying consumed per week, this risk increases by an additional 12%.

While this side effect cannot necessarily be categorized as dangerous on its own, weight gain directly affects body fat and studies show that chronic disease can be attributed to an increase in BMI. While a small amount of weight gain is not of great concern, continued weight gain due to lifestyle changes can become a problem over time.

A 2014 study published in the American Journal of Clinical Nutrition found that frequent consumption of fried foods was significantly associated with the risk of developing type 2 diabetes. Researchers at the Harvard School of Public Health found similar results after looking at data from more than 100,000 men and women over the past 25 years.

They found that participants who ate fried foods between four and six times a week had a 39% increased risk of developing type 2 diabetes, compared to those who ate less than once a week. Even more revealing? Participants who ate the substance seven or more times per week had a 55% increased risk of developing the disease.

In an effort to cut down on fried foods, check out 27 Air Fryer Recipes That Make Fried Foods Healthier.