When consuming protein essential for muscle maintenance, the cooking method matters as much as the food choice. Even high-quality protein sources such as fish and chicken can become a burden on the cardiovascular system when fried.
According to the medical community on the 4th, Dr. Nieca Goldberg, a cardiologist at NYU Grossman School of Medicine, recommends oven-baking as the optimal cooking method for fish and chicken. She said she personally uses an oven-baking method that relies on breadcrumbs and a small amount of olive oil instead of frying oil.
Frying raises calorie and saturated fat content through oil absorption. Saturated fat increases LDL cholesterol and lowers HDL cholesterol, damaging the vascular endothelium, triggering inflammatory responses and narrowing blood vessels, which can lead to cardiovascular disease. The journal Clinical Nutrition has reported a directly proportional relationship between fried food intake and coronary artery disease risk.
According to the latest issue of Heart, the group that consumed the most fried food had a 28% higher risk of major cardiovascular disease than the group that consumed the least, with the risk of heart attack and stroke rising by 3% for every 114-gram increase in weekly intake.
Advanced glycation end products (AGEs), which form through the chemical reaction between sugar and protein during high-temperature cooking, increase oxidative stress, damaging normal cells and accelerating aging. The Cleveland Clinic explains that oxidative stress weakens immune function, raising the risk of cancer and heart disease.
Acrylamide, a type of AGE, is classified as a probable carcinogen by the International Agency for Research on Cancer (IARC) and is generated in large quantities when potatoes and grains are fried at high temperatures. The Proceedings of the National Academy of Sciences (PNAS) published research showing that frequent consumption of foods high in acrylamide increases the risk of anxiety disorders by 12% and depression by 7%.
Dr. Uma Naidoo of Massachusetts General Hospital said, "Fast food worsens intestinal inflammation, and as consumption increases, it can spread to brain inflammation."
Grilling or boiling is recommended as a cooking method. When frying is necessary, using an air fryer can minimize oil use, cutting calories by up to 80% and suppressing the generation of volatile organic compounds, the Cleveland Clinic said. However, if the inside of the device is not cleaned regularly, harmful substances can be produced when residue is reheated.
