Be choosy about your protein sources.

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New research that questions white meat’s heart-healthy reputation can be confusing. In a recent clinical trial, both red and white meat had identical effects on cholesterol, raising levels of LDL, known as “bad” cholesterol for its association with heart disease. But it’s important to know that cholesterol isn’t the problem with red meat—it’s the specific type of proteins in red meat that are damaging. Now for the good news: Plant sources of protein were shown to be good for cholesterol levels and to decrease inflammation levels associated with red meat consumption. If beans, nuts, seeds, and lentils don’t already get top billing in your diet, it’s time to give them a leading role. Besides containing protein, beans, nuts, seeds, and lentils are full of beneficial plant nutrients and heart-healthy fiber. Fish wasn’t part of the study, but we know that cold-water, fatty fish such as wild salmon are linked to good heart health. Two servings a week of salmon, a reduced amount of white meat, plus plenty of plant proteins and you’re on your way to heart-health stardom!

Source: Effects of red meat, white meat, and nonmeat protein sources on atherogenic lipoprotein measures in the context of low compared with high saturated fat intake: a randomized controlled trial

“I'm a very, very healthy eater, so it's proteins, greens, proteins, and more greens - and lots of water.” Cynthia Erivo

 

Posted on September 11, 2019 and filed under nutrition.