If you suffer from heart disease, the Therapeutic Lifestyle Changes program recommends choosing lean meats that are low in saturated fat, cholesterol and sodium. Keep meat intake to 5 oz. or less daily, perhaps 2 oz. at lunch and 3 oz. at dinner. A 3 oz. portion is the size of a deck of cards. Bake, broil, poach, steam, microwave, grill or lightly stir fry meats with little or no added fats.
Seafood
Fish and other seafood top the list of heart-healthy meats. Not only are they low in saturated fat, they provide omega-3 fatty acids that may reduce your risk for heart attack or death from heart disease. Omega-3s prevent blood clots, decrease inflammation, reduce heart rhythm problems and slightly lower blood pressure. High doses help to lower triglycerides. The American Heart Association recommends that you eat at least two servings of fish weekly, especially fatty fish. A serving is 3.5 oz. cooked or ¾ cup flaked fish. Salmon, mackerel, lake trout, flounder, sole, pollock, clams, catfish, cod, crab and scallops are all good choices. If you choose canned tuna, rinse it to remove some of the sodium.
Poultry
Chicken and turkey breast are also lean meats. Remove the skin and trim visible fat. Ground chicken or turkey can be used in place of ground beef or pork. Read the label to make sure it is made from white or breast meat only, otherwise it may contain skin and dark meat. Turkey bacon, hot dogs and sausage are lower in fat than pork alternatives, but they tend to be high in sodium. Spices and herbs such as ginger, marjoram, oregano, paprika, poultry seasoning, rosemary, sage, tarragon and thyme go well with poultry. As an alternative to breakfast sausage, season lean ground turkey with ginger, sage, black pepper and cayenne.
Red Meats
Lean cuts for beef include sirloin tip, round steak, rump roast, flank steak and London broil. Choose extra lean hamburger. Reduce the fat content of a browned ground meat by placing it in a colander and rinsing it with hot water. Season beef with bay leaf, marjoram, nutmeg, onion pepper, sage or thyme.
Center cut ham, loin chops and pork tenderloin are lean options for pork. Ham will be higher in sodium than fresh meats. Season pork with garlic, onion, sage, pepper or oregano. Look for lean, low-sodium versions of cold cuts that have 3 g fat or less per ounce. Limit beef, pork, veal or lamb to three times per week.
Meat Alternatives
Aim to include meatless meals a few times a week. Dry peas and beans and tofu or other soy products are lean proteins that can be used as meat substitutes. Legumes are rich in soluble fiber, which has been shown to lower bad LDL cholesterol and may improve blood pressure levels. Textured vegetable protein is a defatted soy product that can be used with, or in place of, ground meats in soups, stews or chili.
