Protein is a crucial part of a healthy diet. In fact, it’s one of the most important macronutrients to ensure you’re getting enough of in each meal. However, not all proteins are created equally. There are some types of meat, in particular, that have been linked to clogged arteries and poor cardiovascular health overall. Knowing which types of protein to avoid can help you pave the way to a healthier heart.
To shed some light on a few of the worst types of protein for your heart, we spoke to Dr. Erik Natkin. He told us that red meat, full-fat dairy products, processed meats, and fried foods are among the biggest offenders. Read on to learn more about the specific risks of each.
1. Red Meat
Perhaps a staple of many diets, red meat, particularly processed variants like sausages and bacon, poses a significant risk to heart health. Dr. Natkin warns, "Regular consumption of high-fat cuts of red meat can elevate bad cholesterol and triglyceride levels, contributing to arterial plaque accumulation." To mitigate this risk, he encourages people to opt for leaner cuts or grass-fed versions of red meat.
2. Full-fat Dairy Products
While indulging in a creamy slice of cheese or a dollop of butter may be tempting, it's essential to be mindful of their saturated fat content. Dr. Natkin emphasizes, "Products like whole milk, cheese, and butter contain high levels of saturated fats, which can elevate cholesterol levels," ultimately promoting arterial plaque formation. Substituting these with low-fat or non-dairy alternatives like almond or oat milk can offer a heart-healthier option without sacrificing taste.
3. Processed Meats
As tasty as they can be, the unfortunate truth is that the allure of processed meats like hot dogs and deli meats comes with hidden dangers. Dr. Natkin cautions, "Processed meats have a high content of saturated fats, sodium, and preservatives," contributing to arterial plaque and exacerbating existing heart issues. Instead, individuals are advised to opt for unprocessed, lean meats or explore plant-based protein alternatives for a heart-healthy diet.
4. Fried Meats
Fried meats, such as fried chicken, corn dogs, and more, are another major red flag with it comes to heart health, due to the fact that they're cooked in unhealthy oils. Dr. Natkin warns these oils can promote cholesterol build-up in arteries when consumed excessively. To mitigate this risk, he recommends alternative cooking methods such as air frying or baking to enjoy your favorite foods without compromising cardiovascular health.
All in all, Dr. Natkin emphasizes the importance of moderation and substitution in maintaining heart health. "Rational moderation and the incorporation of healthier alternatives are key strategies in combating heart disease," he says. By adopting a balanced diet rich in fiber, healthy fats, and proteins, you can safeguard your cardiovascular well-being and work towards a heart-healthy lifestyle.
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