Picking Healthy Proteins

The American Heart Association recommends choosing healthy sources of proteins. 方法如下:

• Eat fish 和 seafood regularly.
• Include protein mostly from plant sources.
• Choose fat-free 和 low-fat dairy products.
• Choose lean 和 unprocessed meats 和 poultry.

鱼、坚果和豆类

Fish 和 shellfish are good sources of protein. They also provide other nutrients including -3脂肪酸 that are hard to find in other foods. Omega-3 fatty acids can help reduce the risk of heart failure, 冠心病, cardiac arrest 和 the most common type of stroke (ischemic). Try adding these fish to your weekly menu: anchovies, 鲱鱼, 鲭鱼, 黑鳕鱼, 大马哈鱼, 沙丁鱼, 蓝鳍金枪鱼, 白鱼, 条纹鲈鱼和哥伦比亚鱼.

Plant foods also contain plenty of protein plus important vitamins, minerals 和 phytonutrients. Among the best plant-based sources of protein are 豆子。, 豌豆, 小扁豆, nuts 和 some 全谷物 such as sorghum. Dried or canned (no salt added or low sodium) 豆子。, 包括平托, 肾脏, 鹰嘴豆, 黑色的, 都对你有好处吗. Add 小扁豆, split 豌豆 和 黑色的-eyed 豌豆 to your shopping list, too. Plant sources of protein do not contain saturated fats 和 provide dietary fiber 和 other nutrients. Nuts, peanuts 和 soy豆子。 also contain healthy unsaturated fats. 

肉类及家禽

在一般情况下, red meats (such as beef, 猪肉 和 lamb) have more saturated fat than skinless chicken, fish 和 plant proteins. Saturated fats can raise your blood cholesterol 和 increase your risk of heart disease. 如果你吃家禽, 猪肉, 牛肉或其他肉类, 选择瘦肉, 去皮的家禽, 以及未处理的表格. Eat them in healthy portions. One serving of cooked meat, fish or chicken is 3 ounces.

3盎司的份量是:

• About the size of a deck of cards
• A small chicken drumstick or thigh
• 3/4杯鱼片
• 2 thin slices of lean roast beef (each slice 3" x 3" x 1/4")

Many people choose not to eat meat. You can get all the nutrients your body needs without eating meat. Here are a few ways how:

• A one-cup serving of cooked 豆子。, 豌豆, 小扁豆 or tofu can replace a 2-ounce serving of meat, 家禽或鱼类. 
• Two ounces of peanut butter counts as 1 ounce of meat. 
• Eggs are also a good source of protein, 和 provide other sources of nutrients that benefit your health like vitamin D (which aids bone health 和 the immune system) 和 choline (which helps metabolism 和 liver function).

注意: Eating a lot of meat is not a healthy way to lose weight, especially if you have or are at risk for heart disease.

How to eat healthier proteins

• 早餐
  • Add 豆子。 to breakfast tacos, scrambled eggs or a vegetable omelet.
  • Replace bacon 和 sausage with low-sodium, nitrate-free turkey or veggie bacon.
  • Stir unsalted nuts into cooked cereal 
  • Mix fruit into fat-free, no-sugar-added yogurt.
• 午餐
  • Slice up leftover chicken or turkey for s和wiches. Or use it on top of greens.
  • Enjoy a bowl of bean or lentil soup with added veggies.
  • Eat a tuna s和wich on whole-wheat bread. Swap out some of the mayo with ripe avocado.
• 晚餐
  • Grill, bake or microwave skinless chicken breasts, discarding all visible fat.
  • Sprinkle fish fillets with lemon 和 salt-free seasonings 和 bake or grill them.
  • Wrap a whole fish in aluminum foil with lemon 和 onion slices. Then put in the oven or on the grill.
  • Top your salad with 豆子。, nuts, fish or skinless chicken.
  • Add 豆子。 to a soup or casserole.
  • Make bean burgers with 黑色的 豆子。 or chick豌豆. 

购物小贴士

• Dried 豆子。, 豌豆 和 小扁豆 are very inexpensive. Dried 小扁豆 cook quickly, while dried 豆子。 和 豌豆 require more preparation time. Look for no-added-salt or low-sodium canned varieties. Rinse canned 豆子。 before cooking or eating to remove excess sodium.
  
  
• Choose fish high in -3脂肪酸. Low-sodium canned fish are also a healthy choice.
  
  
• Tofu, a plant-based protein, is found in the refrigerated section of the grocery store.
  
  
• Look for fat-free or low-fat (1%) milk, yogurt or cheese, or unsweetened fortified soy beverage.
  
  
• Choose cuts of meat that have the least amount of visible fat. Buy "choice" or "select" grades of beef rather than "prime." Lean cuts of meat contain the words “round,” “loin” or “sirloin” on the package.
  
  
• Choose lean or extra-lean ground meat (no more than 15% fat).
  
  
• Choose poultry that has not been injected with fats or broths.
  
  
• Minimize processed meats such as deli slices, bacon, ham, salami, sausages, hot dogs 和 jerky.
  
  
• 寻找 心部裂纹马克 on food labels to find products that align with the American Heart Association’s recommendations for an overall healthy eating pattern.

准备建议

• 特色蔬菜, 全谷物, 豆子。, 豌豆, 扁豆和水果, with smaller portions of fish, low-fat or nonfat dairy, or lean unprocessed meats if desired.
  
  
• Flavor any type of protein well with salt-free spices 和 herbs, garlic, 和 onion.
  
  
• 准备肉的时候, trim off visible fat or poultry skin before cooking 和 pour off the melted fat after cooking.
  
  
• If roasting a whole chicken or turkey, remove the skin before carving 和 serving the meat. Use healthier cooking methods: bake, broil, stew 和 roast.
  
  
• Chill meat juices after cooking so you can easily skim off the hardened fat. Then you can add the juices to stews, soups 和 gravy.

*Some types of fish contain high levels of mercury or other environmental contaminants. 怀孕的妇女, planning to become pregnant or nursing, as well as young children, 我应该检查一下这个U。.S. Food 和 Drug Administration website for the latest advisories to avoid eating contaminated fish.