Getting to the Heart of a Healthy Diet: Protein-Rich Foods
Protein can come from dairy products, meats, poultry, fish, nuts, legumes, and soy. They are a very important part of our daily diets and something our bodies need, in order provide amino acids to:
- Create, repair, and maintain tissue
- Help build enzymes and hormones
- Help build immunity to fight infection
As with any food group, it is important to choose your particular proteins carefully. Some protein-rich foods (like red meat) are high in cholesterol and 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.
Fat and Cholesterol
Full fat dairy products (whole milk, yogurt, cheese), poultry skin, and many cuts of red meat are high in saturated fat and cholesterol. 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 or cholesterol. 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.
To Help Lower Blood Pressure
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.
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!
Last reviewedOctober 2014by Michael Woods, 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.