Meat, a staple in many diets, has long been a source of essential nutrients and protein. However, the type of meat chosen can significantly influence its impact on heart health and waistline management. High-fat meats, particularly those rich in saturated fats, have been traditionally associated with concerns for cardiovascular health and weight management. Recent research, however, indicates the potential benefits of selecting leaner cuts of meat and adopting a balanced approach. By opting for lean or low-fat cuts of meat, individuals can enjoy the protein and nutrients meat offers while potentially supporting heart health and achieving a slimmer waistline.
We spoke with nutritionist Mary Sabat to learn about the one type of high-fat meat that can improve heart health and slim down the waist. Sabat revealed that fatty fishes like salmon, sardines, and mackerel can aid in all these areas.
Fatty Fishes
Fatty fish, renowned for their high omega-3 fatty acid content, have emerged as a nutritional powerhouse with potential benefits for both heart health and waistline management. Omega-3 fatty acids, specifically EPA and DHA, found abundantly in fatty fish like salmon, mackerel, and sardines, have been associated with a range of cardiovascular benefits, including reducing inflammation, improving blood vessel function, and lowering triglyceride levels.
"These fish are rich in omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Omega-3s are known for their anti-inflammatory properties and can reduce the risk of chronic diseases like heart disease. They have been associated with reduced blood pressure, lower triglyceride levels, and improved endothelial function," Sabat says.
In regards to weight loss and heart health, Sabat notes, "High-quality proteins like those found in fish can increase feelings of fullness and metabolic rate. The fats in these fish can help reduce levels of LDL (bad) cholesterol while increasing HDL (good) cholesterol. Some studies have shown that omega-3 fatty acids can reduce the risk of certain heart arrhythmias that can lead to sudden death."
The Bottom Line
Emphasizing moderation is of utmost importance. Integrating fatty fish into your diet 2-3 times weekly can yield substantial health advantages without risking an overabundance of mercury or other potential pollutants. However, while these fish varieties offer commendable benefits, it's crucial to view them within the context of your overall dietary choices. Diets like the Mediterranean, focusing on whole foods, vegetables, and lean protein sources such as fish, are frequently endorsed to foster heart health and facilitate weight control.
