A cardiologist points out which parts of chicken should be consumed in moderation to take care of cardiovascular health.

For years, chicken was presented as one of the healthiest proteins. And in many ways it is. What almost no one explains, however, is that not all parts of the chicken have the same impact on health, especially after age 50, when the arteries become more sensitive to inflammatory damage, elevated cholesterol, and the buildup of toxins.

Various cardiovascular health specialists agree that some parts of the chicken concentrate dangerous fats, chemical residues and inflammatory compounds that can accelerate arterial deterioration and increase the risk of heart attack or stroke. In fact, the American Heart Association points out that diet explains about 40% of total cardiovascular risk.

Below, we explain which are the four parts of chicken that should be avoided, especially when mature.

1. The Skin of the Chicken

Crunchy and tasty, yes… but also the part with the highest concentration of saturated fat of the entire bird.

• It raises LDL (“bad”) cholesterol, favoring the formation of plaques in the arteries.
• It acts as a reservoir for toxins: pesticides, antibiotics and other fat-soluble substances accumulate there.
• Frying or cooking at high temperatures generates advanced glycation end products (EFAs), compounds that damage the inner lining of blood vessels.

Research cited by the National Institutes of Health shows that a serving of skin-on chicken can triple the saturated fat of skinless chicken. In addition, the Mayo Clinic associates the regular consumption of AGEs with accelerated vascular aging.

2. Chicken liver

Although in many cultures it is considered nutritious, the liver fulfills a clear function: to filter toxins.

• It contains extremely high levels of cholesterol (a single serving can exceed the recommended daily limit).
• It can accumulate heavy metals such as cadmium or lead, especially in industrially raised birds.
• These substances contribute to oxidative stress and chronic inflammation, two key factors in cardiovascular disease.

For people who are older or have high cholesterol, regular liver consumption can be particularly harmful.

3. The Chicken’s Neck

It usually goes unnoticed, but it is one of the worst options:

• It is mainly composed of skin, fat, cartilage and bones, with very little real protein intake.
• It concentrates saturated fats and toxins similar to those of the skin.
• It is rich in purines, which raise uric acid and are associated with increased cardiovascular risk, according to the European Society of Cardiology.

In addition, it is usually cooked fried or very browned, which increases the formation of inflammatory compounds.

4. The wingtips

Probably the most underrated and, at the same time, most problematic part.

• The wings are usually the site of application of vaccines and antibiotics, so the tips can retain more pharmacological residues.
• They have a terrible protein-to-fat ratio: a lot of cartilage and fat, very little nutritional value.
• According to USDA nutritional analysis, up to 60 percent of your calories come from fat, much of it saturated.

In addition to the fact that they are usually consumed fried and with salty sauces, they represent a dangerous combination for blood pressure and cholesterol.

Which parts of the chicken should you choose?

If you want to continue consuming chicken in a healthy way:

• Opt for skinless breast or thighs.
• Prioritize cooking methods such as oven, griddle, boiling or gentle grilling.
• Avoid frying and excessively high temperatures.
• Whenever possible, choose organic or antibiotic-free chicken, as it contains less chemical residue.

Tips and recommendations

• Always remove the skin before cooking or eating.
• Use herbs and spices (garlic, rosemary, thyme, lemon, paprika) to add flavor without extra fat.
• If you prepare broth, use bones and lean meat, removing any visible fat that rises to the surface.
• Maintain good hygiene practices: keep chicken refrigerated, cook it thoroughly, and avoid cross-contamination.

Chicken is not the enemy of your heart. The problem is in choosing the wrong parts. Avoiding your skin, liver, neck, and wingtips — and opting for well-groomed, lean cuts — can make a huge difference in the health of your arteries, especially after age 50. Small changes sustained over time protect your heart more than you imagine.

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