Eating a high-protein diet is not neccessary—or even healthful—for most of us. But including at least some protein-rich foods in our daily diet is. There are many protein-rich foods. They can be divided into a few major categories:
So does it matter which protein-rich foods you select? It does. As always, choosing a variety of foods is ideal, and when considering where to get your protein it's also important to be aware of the many protein-rich foods that are also rich in fat and cholesterol.
To Reduce Fat and Cholesterol
Full-fat dairy products (whole milk, yogurt, cheese), poultry skin, and many cuts of meat are high in saturated fat and cholesterol. Saturated fat raises blood cholesterol . A high level of cholesterol in the blood is a major risk factor for coronary heart disease , which leads to heart attack .
Dietary cholesterol can affect blood cholesterol levels, but it does so to a much lesser degree than was originally thought, and also much less than saturated fat. Since saturated fat and cholesterol are often found together in foods, by limiting saturated fat, cholesterol intake will go down as well. Foods, such as shrimp and lobster, that are high in cholesterol, but very low in saturated fat, are not damaging to the heart. It is when these foods are drenched in butter or other saturated fat-rich sauces or ingredients that they can be a problem. Use lemon juice, broth, or olive oil instead.
Legumes have very little fat. And, like all foods from plant sources, legumes do not contain cholesterol. Legumes are also a good source of soluble fiber, which can lower blood cholesterol levels.
To Keep Arteries Healthy
Fish has less total fat and saturated fat than meat and poultry. Some fish are high in fat, but the fat is mostly omega-3 fatty acids —a type of polyunsaturated fat. Unsaturated fats, both mono and poly, are heart healthy. Omega-3 fatty acids are believed to prevent arteries from hardening, and to prevent blood from clotting and sticking to artery walls. With these actions, omega-3 fatty acids can help prevent atherosclerosis and heart attacks.
To Help Lower Blood Pressure
Low-fat dairy products can prevent and lower high blood pressure. This finding came from the DASH study, which examined dietary means of preventing and lowering high blood pressure. Researchers are not sure of the exact reason for this effect, but they believe it is partly due to the mineral calcium, which is abundant in dairy products.
Understanding Serving Size
The American Heart Association recommends eating no more than six ounces per day of cooked fish, shellfish, poultry (without skin), or trimmed lean meat. A standard serving is three ounces, which is about the size of a deck of cards. This is equal to:
Go Fish
To get the benefits of omega-3 fatty acids, eat at least six ounces of fish per week. Those high in omega-3 fatty acids include:
Remember that large, cold water fish, such as tuna, may be contaminated with heavy metals like mercury. Pregnant women are especially at risk and should follow current recommendations regarding fish intake. You may choose to supplement your diet with high quality fish oil that has the benefits of omega-3 fatty acids without the risk of mercury contamination.
Leaner Meats
When eating meat and poultry, make leaner choices:
Make these substitutions:
Magic Beans
Legumes are very versatile. Try some of these ways to work them into your diet:
In the Dairy Case
To make the switch to lower fat dairy products, try this:
And What About Eggs?
An egg is an excellent source of protein, B vitamins, and minerals. It is also rich in cholesterol (about 215 mg in one egg). The cholesterol is only in the yolk of the egg, not the white. The American Heart Association advises people to eat no more than 3-4 egg yolks per week to help keep dietary cholesterol levels within a healthful range—less than 300 mg per day.
To enjoy eggs without consuming too much cholesterol, make a few substitutions:
RESOURCES:
American Dietetic Association
http://www.eatright.org/
The Nutrition Source
Harvard School of Public Health
http://www.hsph.harvard.edu/nutritionsource
/
US Food and Drug Administration
http://www.fda.gov
/
CANADIAN RESOURCES:
Canadian Cardiovascular Society
http://www.ccs.ca/
Heart and Stroke Foundation of Canada
http://ww2.heartandstroke.ca/
References:
American Heart Association. American Heart Association website. Available at: http://www.americanheart.org/presenter.jhtml?identifier=1200000 . Accessed July 6, 2008.
US Department of Agriculture. US Department of Agriculture website. Available at: http://www.usda.gov/wps/portal/usdahome . Accessed July 6, 2008.
Last reviewed July 2008 by Maria Adams, MS, MPH, RD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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