If you have heart disease, some meats are not healthy choices because many cuts are high in saturated fat, which contributes to high levels of cholesterol in your blood and increases your risk of a heart attack. You don't have to completely eliminate meat from your meal plans, but certain choices are better for a heart-healthy diet.
Poultry
Chicken and turkey are both healthy choices when you are caring for your heart because both are low in saturated fat. Choose white meat from both kinds of bird and remove skin and fat before cooking, which will further reduce your fat intake. Use cooking fats sparingly, especially butter, because they increase fat content. Avoid breaded and fried chicken or turkey because these items are high in fat and calories. Three ounces of chicken breast contain less than 1 g of saturated fat; turkey is similar in content.
Beef
You might be surprised to learn that you can still eat beef on a heart diet. The trick is to choose the right cuts of beef. The leanest choices are the lowest in saturated fat and include sirloin, loin and round options. When purchasing ground beef, look for a package that has a small percentage of fat. Three ounces of extra-lean round beef contains about 1.5 g of saturated fat, and top sirloin contains about 2 g. Grill or roast beef, which are two healthy cooking methods that don't require a lot of fat. Even though lean beef is suitable for a heart-healthy diet, limit your intake to one serving per week, recommends Ohio State University Medical Center. Trim all fat before cooking to keep your intake moderate.
Pork
Pork is a healthy option if you choose the right cuts, which include rump or pork tenderloin or loin roast. After chicken, lean pork has the least amount of saturated fat per serving, with only about 1.5 g per serving. Pork is a versatile ingredient that you can use as a substitute for beef in many recipes, including stir-fries and tacos. Grill or roast loin chops or tenderloins as a healthy alternative to steaks on the grill during the summer.
Fish
The American Heart Association recommends eating fish at least twice per week. Many species, including salmon, mackerel, herring and tuna, are high in omega-3 fatty acids. These are essential nutrients that help keep cholesterol in check, reducing your risk of heart disease. Fish can be grilled or baked, and many types pair well with a variety of flavors, so you can season them in several ways. Three ounces of salmon contain about 2.5 g of saturated fat, and 3 oz. of tuna has less than 1 g.
