Contents:
- Medical Video: BHF's Heart Healthy Spaghetti Bolognese
- What meat makes the heart healthy?
- 1. Beef
- Recipe for beef meatloaf
- 2. Chicken meat
- Chicken salad recipe
- 3. Fish
- Tuna
- Salmon
- Recipe for cucumber grilled salmon
- How much protein do we need?
Medical Video: BHF's Heart Healthy Spaghetti Bolognese
Photo source: wholefoodsmarket
When you check your cholesterol and it turns out that the results are high, you immediately regulate your diet and routinely take cholesterol-lowering drugs. The food you try to avoid is most likely meat and other fatty foods. You also wonder, is there healthy meat that can be consumed by people with high cholesterol? Or is meat really healthy for our heart?
Experts reveal that you can just eat meat, but with a few notes, like you can get protein from lean meat. Because, meat that contains lots of fat can cause levels low-density lipoprotein (LDL) or bad cholesterol increases.
What meat makes the heart healthy?
According to the American Heart Association (AHA), lean meat, skinless chicken, and fish are recommended for consumption. Based on the journal Circulation, consuming red meat can increase the risk of corneal heart disease. Fish - like salmon and tuna, can be the best alternative, because they are rich in omega-3 fatty acids.
1. Beef
If you can't help eating beef, choose beef that has the lowest fat. Where is the fat low? You can throw fat on beef or choose to buy just a few pieces, like choosing pieces sirloin or tenderloin – round. Likewise, when choosing pork, you can rely on the same piece of beef as beef. Whereas in sheep or goats, you can choose the part of the leg.
Tips: As much as possible, pay attention to the edge of the meat tip, is there fat or not. If you still see the fat, cut the fat.
Recipe for beef meatloaf
Ingredients:
- 1 small red onion, cut into pieces
- 1 medium paprika (any color)
- 1 teaspoon of olive oil
- 2 chopped cloves or garlic
- 1 teaspoon of minced garlic
- 2 tablespoons of fat-free milk
- 1/3 cup of oatmeal
- Lean beef
- 2 eggs
- 8 ounces of tomato sauce without salt
- ¼ teaspoon of black pepper
- 1 tablespoon of parsley
- 1 teaspoon of apple vinegar
How to make:
- Preheat the oven to 170 degrees
- Pour onions and peppers in a 9 × 5 glass bread pan, pour the oil evenly
- Cover the bread pan with a plate and put it in microwave for 3 minutes
- Provide a medium bowl, mix minced garlic, milk, oatmeal, meat, eggs, and two tablespoons of tomato sauce, pepper and parsley, stirring with hands
- Spray bread pan with cooking spray, and add the meat mixture to the baking sheet
- In a medium bowl, mix tomato sauce and apple vinegar, pour into the pan
- Bake for 50-60 minutes
2. Chicken meat
Saturated fats found in chicken meat are much lower than those found in red meat - such as beef, pork, and goats. Researchers even show chicken meat only has about 20 percent risk of cardiovascular disease compared to the risk posed by red meat. Then which parts are recommended? You can choose the chest area, and parts that are rarely found in skin and bones. Part chicken fingers or chicken tenders also recommended.
Tips: almost like beef, find the fat that is still visible, then cut it! Chicken skin is indeed the best part, but as much as possible try not to eat chicken skin!
Chicken salad recipe
Ingredients:
- ¼ fat-free yogurt (flavorless) bowl
- 2 tablespoons mayonnaise
- ¼ teaspoon of dried basil
- 2 bowls of skinless chicken breast slices
- 3 tablespoons of walnut pieces (without salt, without oil) or other nuts
- ½ transporting grapes without seeds
- 1 red or green apple, cut
Green salad
- 1 lettuce leaf, cut into several pieces
- ½ slice of cucumber,
- 1 large tomato, cut it
- 1 tablespoon of olive oil (extra-virgin)
- 1 tablespoon of red vinegar, white vinegar or lemon juice
How to make:
Chicken salad
- Combine yogurt, mayonnaise and basil in a large bowl, stir with a fork
- Add chicken, beans, grapes, and apple slices. Mix well
Green Salad
- In a bowl, combine cucumber and tomatoes
- Add oil and vinegar, stir until mixed with salad
- Serve green salad with chicken salad on
3. Fish
Based on the Cleveland Clinic, fish is included in the main range recommended for preventing cardiovascular disease. Eating fish (around three to six ounces) every week is highly recommended for adults.
Tuna
Fat-free protein can be found in fresh tuna. You will also benefit from omega-3 fatty acids, which are an antidote to various cardiovascular problems. Tuna also contains vitamins B12, D, niacin and selenium. Niacin can help you reduce cholesterol levels in the body. Usually niacin is used for the treatment of cholesterol sufferers. If you like tuna as meat for sandwiches, try to use low-fat mayonnaise, or replace mayonnaise with crushed avocados.
Salmon
Just like tuna, salmon also contains omega-3. Not only that, phosphorus, potassium, selenium, vitamins B6, B12, and D are also found in salmon. Potassium itself functions for various organ problems, one of which is the heart. Potassium is believed to be able to overcome high blood pressure problems. Six ounces of salmon has 34 grams of protein and only 18 grams of fat, where saturated fat is only found in about 4 of 18 grams. Interested in consuming it? The Cleveland Clinic recommends serving salmon by roasting for about ten minutes for each thickness of salmon pieces.
Recipe for cucumber grilled salmon
Ingredients:
- Cooking spray or cooking oil
- 2 small cucumbers, peeled and cut
- ½ small red onion, sliced
- 4 boneless salmon (about 4 ounces each), wash and dry with pat
- 2 tablespoons, fresh lemon juice or lime juice
- 1/4 teaspoon of salt
- ¼ teaspoon of pepper
How to make:
- Preheat oven. Spray it cooking spray on the grill plate.
- Cut each cucumber in half lengthwise.
- Spoon and remove seeds
- Slice the cucumber with a thickness of 0.5 cm.
- Arrange cucumber and onions on a grill plate.
- Place the fish in the middle of the plate. Sprinkle lemon juice over the fish, sprinkle the rest on fish, cucumbers and onions.
- Bake for 15-20 minutes. Until the fish is cooked.
How much protein do we need?
About ten to thirty percent of daily calories should be obtained from protein. Here are the measurements that you can use:
- Women aged 19 to 70 years and above need as much as 46 grams of protein per day.
- While men aged 19 to 70 years and above need more protein than women, which is around 56 grams per day.
Apart from meat, protein is also obtained from milk (low fat - recommended) and can also be from nuts. You can combine it in the daily food menu. By monitoring the levels of protein that enters the body, you have tried to make your heart healthy.
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