High blood pressure doesn't mean you must avoid meat. Meat contains a significant amount of protein necessary for tissue growth and repair. However, there are certain types of meat that are healthier than others. The National Heart Lung and Blood Institute advises only consuming 3 oz. of meat per meal and no more than 6 oz. of meat per day. Plan meals around vegetable dishes and consider meat a side dish.
Fish
The American Heart Association suggests replacing meat with seafood twice a week. Fish contains large amounts of protein but remains low in saturated fat. Choose fatty fish such as salmon, mackerel, herring, lake trout, sardines and albacore tuna. These fish are high in omega-3 fatty acids, which may decrease cholesterol levels and heart disease. Season fish with herbs, spices and lemon juice instead of salt. Remember to bake or grill fish instead of pan-frying. Avoid eating shark, swordfish, king Mackerel or tilefish because they contain high levels of mercury.
Poultry
Choose poultry when craving a meat dish, but remember to remove all skin before eating. The skin should be left intact while cooking. Broil, roast or poach chicken or turkey when cooking. The leanest meat is chicken or turkey breast. Avoid eating darker meats, which are generally higher in fat. Choose low-fat ground poultry. According to MayoClinic.com, ground poultry often contains dark meat and skin, which contribute to higher fat content.
Beef, Pork and Lamb
Though higher in fat, certain cuts of beef, pork and lamb can be enjoyed in moderation even if you suffer from high blood pressure. Cook lean cuts of beef including round, chuck, sirloin or tenderloin. Choose ground beef with the highest amount of lean meat, which is 90 percent or more. Avoid "prime" cuts of meat and choose "choice" or "select." When choosing pork go for the tenderloin or pork chop. Lean lamb cuts include the leg and loin. Trimming all visible fat from the beef decreases fat content. Ground beef should be rinsed with water after cooking and blotted with a paper towel to remove fat.
References
- MayoClinic.com: How Much Meat and Poultry to Add in your Healthy Diet
- American Heart Association: Fish 101
- National Institutes of Health: National Heart, Lung and Blood Institute: Your Guide to Lowering Blood Pressure
- MayoClinic.com: DASH Diet
- American Heart Association: Cooking for Lower Cholesterol
