Karen Schroeder Kassel, MS, RD, MEd
Protein can come from dairy products, meats, poultry, fish, nuts, legumes, and soy. They are an important part of our daily diets and something our bodies need, in order provide amino acids to:
As with any food group, it is important to choose your particular proteins carefully.
Some protein-rich foods (like red meat) are high in saturated fats. The harms of regularly eating these fats to get adequate amounts of protein may outweigh the benefits. There are several very healthy forms of protein, so it is important to choose your protein sources wisely.
Full fat dairy products (whole milk, yogurt, cheese), poultry skin, and many cuts of red meat are high in saturated fat. Saturated and trans fats raise blood cholesterol, in particular they raise bad (LDL) cholesterol and triglycerides, while lowering good (HDL) cholesterol. A high level of bad cholesterol in the blood is a major risk factor for coronary artery disease (CAD), which can lead to a heart attack. Choosing leaner meats and low- or non-fat dairy products and watching your portion sizes can help reduce this risk without completely eliminating these foods.
On the other hand, plant based proteins, like legumes have very little saturated fat. These are good to incorporate into your diet so that you get enough protein without cholesterol risks.
Fish has less total fat and saturated fat than meat and poultry. Although some fish are high in fat, 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. Omega-3s may help prevent atherosclerosis and heart attacks.
Dark meat fish contain higher amounts of omega-3 fatty acids. It is important to note that although eating fish has more evidence for benefits, fish oil supplements have not been proven to carry the same benefits.
Keeping your blood pressure within normal limits will also help keep your heart healthy. The Dietary Approaches to Stop Hypertension (DASH) diet (and the DASH-Sodium diet) have shown to reduce blood pressure in people with hypertension. DASH incorporates low-fat dairy, lean meat, fish, poultry, eggs, and whole grains as part of a well-rounded diet.
The American Heart Association recommends eating no more than 6 ounces of cooked (2 servings) per day of fish,
shellfish, poultry (without skin), or trimmed lean meat. A typical serving is 3 ounces, which is about the size of a deck of cards. This is equal to:
Again, in order to get the benefits of omega-3 fatty acids, eat at least 2 servings (1 serving = 3 ounces) of fish per week. Those high in omega-3 fatty acids include:
Certain types of fish may have high mercury levels. If you plan on becoming pregnant, are pregnant, or are a nursing mother, you should avoid shark, swordfish, tilefish and king mackerel. Updates about fish and mercury exposure can be found at the Environmental Protection Agency Fish Consumption Advisories website.
Shellfish can be higher in cholesterol than other kinds of fish, so make an effort to limit how much you eat.
You can still eat meat, but what the type of meat is an important factor. When eating meats opt for:
Now that you know the kinds of meats that are better for you, don't ruin the healthy choice with heavy cooking methods. These cooking methods are healthy:
Consider these substitutions in your recipes:
Beans and peas are the mature forms of legumes, which are very versatile. They are also great sources of protein, dietary fiber, and can be counted as a vegetable or a protein serving. Here are some easy ways to add legumes to your daily diet:
Nuts are another plant protein, so toss a handful on vegetables, in stir fry, or in yogurt. They are good for you and the crunch adds extra texture.
Dairy products are an additional source of protein but can also have a lot of saturated fats. If you already eat or drink dairy products, make some changes by using dairy products like low- or non-fat milk, yogurt, or cheese.
It may take some time to get used to, so ease your fat content down slowly. After a short adjustment period, the difference will seem to fade. Find healthy dairy products you enjoy and try different things. Here are some easy ways to make small changes that have big effects:
Making drastic changes rarely work out. Take a few of these tips and start to work them into your everyday menu. Healthy eating does not have to be boring or exclude all your favorite foods. Watch your portion sizes on foods that are higher in saturated fats and look for ways to substitute healthier proteins or fats in your favorite recipes. You may find the healthier version tastes just as good!
American Academy of Nutrition and Dietetics
Choose My Plate—US Department of Agriculture
Dietitians of Canada
Health Canada Food and Nutrition
Meat, poultry, and fish. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Meat-Poultry-and-Fish_UCM_306002_Article.jsp. Updated August 26, 2016. Accessed October 12, 2016.
DASH diet. EBSCO DynaMed Plus website. Available at: http://www.dynamed.com/topics/dmp~AN~T170319/DASH-diet. Updated April 29, 2016. Accessed October 12, 2016.
Dietary guidelines for Americans 2015-2020. US Office of Disease Prevention and Health Promotion website. Available at: https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/key-recommendations. Accessed October 12, 2016.
Dietary interventions for cardiovascular disease prevention. EBSCO DynaMed Plus website. Available at: http://www.dynamed.com/topics/dmp~AN~T115449/Dietary-interventions-for-cardiovascular-disease-prevention. Updated August 18, 2016. Accessed October 12, 2016.
Eat more chicken, fish, and beans than red meat. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/LosingWeight/Eat-More-Chicken-Fish-and-Beans-than-Red-Meat_UCM_320278_Article.jsp. Updated December 2, 2014. Accessed October 12, 2016.
Mercury in your environment. US Department of Environmental Protection website. Available at: http://www.epa.gov/mercury/advisories.htm. Updated October 4, 2016. Accessed October 12, 2016.
Mozaffarian D, Rimm EB: Fish intake, contaminants, and human health: Evaluating the risks and the benefits.
Savica V, Bellinghiere G, et al. The effect of nutrition on blood pressure. Annu Rev Nutr. 2010;30:365-401.
Tips to help you make wise choices from the protein foods group. US Department of Agriculture Choose My Plate website. Available at: http://www.choosemyplate.gov/food-groups/protein-foods-tips.html. Updated September 2, 2015. Accessed October 12, 2016.
Last reviewed October 2016 by Michael Woods, MD
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