Mayonnaise and your heart: Hidden health risks of your favourite addition to sandwiches, salads, and dips

Mayonnaise spreads across your sandwich, its creamy texture enhancing every bite and adding a burst of taste that makes each meal feel special. As a popular condiment found in countless kitchens worldwide, mayonnaise often garners attention not just for its taste but also for its impact on heart health. While it enhances the flavour of sandwiches, salads, and dips, questions arise about whether this creamy spread could be a hidden culprit in cardiovascular issues. Understanding the nuances of mayonnaise, from its high-calorie content to its fatty acid composition, is essential for making informed dietary choices.

One of the most significant concerns about mayonnaise is that it is very high in calories, says D Madan Mohan, Senior Consultant (Interventional Cardiologist) at MGM Healthcare, cautions. He adds, “While mayonnaise can be enjoyed in moderation, it’s important to recognise its high-calorie content and potential impact on cholesterol levels. Balance and moderation are crucial in maintaining heart health."

10 important things to know about  to mayonnaise and it’s impact on your health:

• Popular condiment: Mayonnaise is a creamy dressing made from eggs, vinegar, and oil. It’s a staple in many kitchens and is often used to add flavour to sandwiches, salads, and dips. While it enhances the taste of these dishes, it’s important to be aware of how it fits into a balanced diet.

• High-calorie content: Mayonnaise is calorie-dense, meaning it contains a lot of calories in a small amount. Just one tablespoon can pack around 90 calories, which can add up quickly, especially if you use it generously. Consuming too many calories can lead to weight gain and may raise your blood sugar and cholesterol levels over time, potentially causing health issues like diabetes and heart disease.

• Rich in omega-6 fatty acids: Mayonnaise contains omega-6 fatty acids, which are essential for our health. However, most people already get enough omega-6 from their diets. Consuming too much can upset the balance of omega-6 to omega-3 fatty acids, which may lead to inflammation in the body, a factor linked to heart problems. It’s crucial to maintain a healthy balance between these fatty acids.

• Food poisoning risk: Mayonnaise is made with eggs, which can harbour harmful bacteria if not handled properly. If mayonnaise is contaminated, it can support the growth of bacteria that cause food poisoning, leading to symptoms like nausea, vomiting, and diarrhea. To minimise this risk, always store mayonnaise in the refrigerator and avoid leaving it out at room temperature for extended periods.

• Blood sugar spikes: Regularly eating mayonnaise can cause fluctuations in blood sugar levels. Because mayonnaise is high in calories and fat but low in fiber and protein, it doesn’t help keep your blood sugar stable. Elevated blood sugar levels over time can increase the risk of developing diabetes, so it’s important to be mindful of how much you consume.

• Unsaturated fats benefit the heart: Mayonnaise contains unsaturated fats, which can actually be good for heart health when eaten in moderation. These fats can help reduce bad cholesterol levels in the body. Choosing mayonnaise made with healthier oils, such as olive oil, can enhance these benefits. Just remember, moderation is key.

• Saturated fats and LDL cholesterol: Many mayonnaise varieties contain saturated and trans fats, which can raise low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol. High levels of LDL cholesterol can lead to the buildup of plaque in your arteries, increasing the risk of heart disease and stroke. Opting for lighter versions or those made with healthier oils can help mitigate this risk.

• Weight gain and heart disease: Overeating mayonnaise can contribute to weight gain because of its high calorie content. When you gain weight, it can lead to higher LDL cholesterol levels and increase your risk of heart disease. Keeping portions of mayonnaise in check and balancing it with healthier foods can help maintain a healthy weight.

• Moderation is key: Eating mayonnaise occasionally and in moderation is important for heart health. If you pair it with a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, the negative effects of mayonnaise can be minimized. Be conscious of how much you use and consider mixing it with other healthier options to cut down on calories.

• Opt for healthier alternatives: If you’re looking for healthier options, consider substitutes like Greek yogurt, avocado spreads, or olive oil-based mayonnaise. These alternatives can provide similar taste and textures while offering better nutritional profiles for heart health.