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The American Heart Association recommends choosing healthy sources of proteins, mostly from plant sources; regularly eating fish and seafood; substituting nonfat and low-fat dairy products in place of full-fat versions; and for people who eat meat or poultry, choosing those that are lean and unprocessed. Are fish, nuts and beans good sources of protein?Fish and shellfish are good sources of protein. The omega-3 fatty acids in certain fish actually have health benefits. Examples of those fish include anchovies, herring, mackerel, black cod, salmon, sardines, bluefin tuna, whitefish, striped bass and cobia . As part of a heart-healthy diet, omega-3 fatty acids can help reduce the risk of heart failure, coronary heart disease, cardiac arrest and the most common type of stroke (ischemic). Plant foods that contain plenty of protein include beans, peas, lentils and nuts. There are many types of beans – pinto, kidney, garbanzo, soybeans, and more – and they’re all good for you. Put lentils, split peas and black-eyed peas on the list, too! Plant sources of protein do not contain saturated fats and provide dietary fiber and other nutrients. Nuts, peanuts, and soybeans also contain healthy unsaturated fats. Tips for People Who Like MeatIn general, red meats (such as beef, pork and lamb) have more saturated fat than skinless chicken, fish and plant proteins. Saturated fats can raise your blood cholesterol and increase your risk of heart disease. If you eat poultry, pork, beef or other meats, choose lean meat, skinless poultry, and unprocessed forms. Also choose healthy portions. One portion of cooked meat is three ounces. To help you judge sizes, a 3-ounce portion is:
Note: Eating a lot of meat is not a healthy way to lose weight, especially if you have or are at risk for heart disease. How to Eat Healthier Proteins
Many people choose to not eat meat for various reasons, including health. You can get all the nutrients your body needs without eating meat. A one-cup serving of cooked beans, peas, lentils or tofu can replace a 2-ounce serving of meat, poultry or fish. Two ounces of peanut butter counts as 1 ounce of meat. Shopping Tips
Preparation Tips
*Some types of fish contain high levels of mercury or other environmental contaminants. Women who are pregnant, planning to become pregnant or nursing, as well as young children, should check this U.S. Food and Drug Administration website for the latest advisories to avoid eating contaminated fish. What foods promote cardiovascular health?15 Incredibly Heart-Healthy Foods. Leafy green vegetables. Leafy green vegetables like spinach, kale, and collard greens are well known for their wealth of vitamins, minerals, and antioxidants. ... . Whole grains. ... . Berries. ... . Avocados. ... . Fatty fish and fish oil. ... . Walnuts. ... . Beans. ... . Dark chocolate.. What nutrients do people with cardiovascular disease need?The Heart Foundation recommends:. Plenty of vegetables, fruits and wholegrains.. A variety of healthy protein sources (especially fish and seafood), legumes (such as beans and lentils), nuts and seeds. ... . Unflavoured milk, yoghurt and cheese. ... . Healthy fat choices – nuts, seeds, avocados, olives and their oils for cooking.. What is the best nutrition for the heart?Read the Nutrition Facts label and choose foods that are lower in sodium. Look for foods labeled “low sodium” or “no salt added” — like some canned soups, canned vegetables, packaged meals, and snack foods. Get more fiber. Eat vegetables, fruits, beans, and whole grains to add fiber to your diet.
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