Protein is a building block in our bodies. It is used to create, repair, and maintain the tissue in our body's. It is also an important blood component that help bring oxygen around the body. Protein in the diet can come from dairy products, meats, poultry, nuts, legumes, and soy. As with any food group it is important to choose your proteins carefully.
Full fat dairy products (whole milk, yogurt, cheese), poultry skin, and many cuts of meat are high in saturated fat and cholesterol. Saturated and trans fats 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. Foods like 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 saturated 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.
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-3s are believed to help prevent arteries from hardening and to help prevent blood from clotting and sticking to artery walls. With these actions, omega-3s can help prevent atherosclerosis and heart attacks.
Low-fat dairy products can help to prevent and lower high blood pressure. This finding came from the Dietary Approaches to Stop Hypertension (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.
The American Heart Association recommends eating no more than 6 ounces cooked (2 servings) per day of fish, shellfish , poultry (without skin), or trimmed lean meat. A typical serving is three ounces, which is about the size of a deck of cards. This is equal to:
In order to get the benefits of omega-3 fatty acids, eat at least two servings (1 serving = 3 ounces) of fish per week. Those high in omega-3 fatty acids include:
Further information from the FDA on mercury levels in fish can be found at http://www.cfsan.fda.gov/~frf/sea-mehg.html . Other fish which contain high levels of mercury include tile fish, shark, and swordfish. Most people should limit their consumption of these particular fish species.
When eating meat and poultry, make leaner choices, for example:
Make these substitutions:
Legumes are very versatile. Try some of the following ways to work them into your diet:
To make the switch to lower fat dairy products, try this:
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 in order 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/
Food and Nutrition
United States Department of Agriculture
http://www.usda.gov/FoodAndNutrition/
CANADIAN RESOURCES:
Dietitians of Canada
http://www.dietitians.ca/
Canadian Council on Food and Nutrition
http://www.ccfn.ca/
References:
Mozaffarian D, Rimm EB: Fish Intake, contaminants, and Human Health: Evaluating the Risks and the Benefits. JAMA . 2006;296:1885-99
Last reviewed January 2009 by David Juan, MD
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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