The 5 Best Low-Cholesterol Meats.Cholesterol is a waxy fatty substance that your liver makes, but too much of it can put you at risk for high cholesterol.
Eating a healthy diet can help to lower your cholesterol levels, which is important for your heart health. It can also help you manage your weight, which is another risk factor for high cholesterol.
- Chicken Breast
Chicken breast is one of the best foods to eat if you are trying to keep your cholesterol levels in check. It has a low amount of saturated fat and is high in protein, so it helps to maintain muscle mass.
It also has a low calorie count and is an excellent source of iron, vitamin B, selenium, phosphorus, zinc and vitamin C. It is also very good for lowering blood pressure and keeping your bones strong.
Eating a diet rich in protein and low in carbohydrates can help you lose weight, so it is essential to incorporate chicken breast into your eating plan. It can also prevent the sensation of hunger after a meal, which makes it easier to stay on track with your weight loss goals.
A serving of boneless skinless roasted chicken breast has 128 calories, 26 grams of protein and 2.7 grams of fat. This is about one-third of the recommended daily intake for protein.
Similarly, skinless boneless chicken thighs and wings have 165 and 203 calories per 3-ounce portion. They also contain protein, but less than breast meat – 31 grams and 4 grams, respectively.
The way you prepare chicken can affect the amount of cholesterol it contains. Grilling, baking or frying it raises the amount of cholesterol in the meat, but this is generally harmless.
In addition, there are many healthy ways to prepare and cook chicken. Trimming fat and removing the skin, boiling, broiling or baking it, poaching it or grilling it in heart- healthy oils can help to reduce the cholesterol in the meat.
Managing your cholesterol can be done through dietary changes, exercise, weight management, quitting smoking and managing stress. If these lifestyle changes are not enough to keep your cholesterol in check, there are medications and other medical interventions that can help.
- Lean Ground Turkey
If you’re watching your cholesterol, choosing a low-fat, lean meat like ground turkey can make a big difference in the overall health of your meals.
The key is to look for ground turkey that’s labeled 93% lean or lower. It’s also a good idea to check the packaging before you buy it, as some turkey may have a higher fat percentage than others.
Regardless of its fat content, turkey is an excellent source of protein and essential amino acids like lysine and tryptophan. It’s also high in vitamin B-6 and vitamin 12 and provides less saturated fat than beef of the same fat percentage.
It can also be used as a substitute for beef in some recipes. Using the same amount of ground turkey as beef, or a combination of the two, will save you about 50 calories per serving and cut your saturated fat intake by almost half.
You can also use it in soups, where the lean texture will help keep them creamy without adding extra calories and fat to the dish. It’s also a good choice to replace beef in pasta dishes, since it won’t dry out as quickly when mixed with other ingredients.
Ultimately, choosing a meat for your diet is based on your goals and taste preferences. You may choose ground beef if you’re looking to lose weight or gain muscle. You can also choose turkey if you’re trying to eat for your heart or maintain healthy blood pressure.
Salmon is a nutrient-dense fish that is low in saturated fat and high in omega-3 fatty acids. These are important for regulating cell function and lowering triglycerides.
They also help reduce your risk of heart disease by increasing your HDL, or good cholesterol levels.
Salmon can also help you manage your weight, especially if you are overweight. It contains a healthy amount of protein, which aids muscle health and helps your body build and repair cells. It also contains a lot of vitamin B, which is essential for many functions in the body.
It is also a great source of selenium, which helps to prevent free radical damage in the body and lowers your risk for cancer and cardiovascular disease. It also promotes a strong immune system and protects against arthritis symptoms.
Another benefit of salmon is that it has a very high amount of astaxanthin, which is an antioxidant that helps keep your skin and eyes healthy. It can also prevent age- related macular degeneration and dry-eye syndrome.
In addition to these benefits, salmon is rich in vitamins and minerals. It contains a good amount of vitamin B6, which is vital for brain health and hormonal balance. It also contains a lot of niacin, which lowers cholesterol.
It is also a very good source of potassium, which helps lower blood pressure and prevents kidney stones. It is also a good source of calcium, which can help to strengthen bones and teeth.
Lastly, salmon is an excellent source of omega-3 fatty acids and is rich in vitamin D. These two nutrients can help improve your cholesterol and boost your bone health.
It is also a good source of vitamin B12, which is important for a healthy nervous system and hormonal balance.
- Lean Beef
Lean beef is a great low-cholesterol option that is also flavorful. It is one of the most versatile types of meat that can be prepared in a variety of ways.
Beef is high in protein, which is a great nutrient to consume on a daily basis. It helps to maintain a healthy weight, boosts your energy levels and supports muscle health. To help improve your heart health, choose lean beef cuts and consume them at least twice a week. Research suggests that eating beef can increase your “good” cholesterol and lower your risk of heart disease.
You can find lean beef at the grocery store and at your local butcher shop. You’ll want to check the labels to make sure the beef you buy is lean.
According to the USDA, a 3.5-ounce serving of lean beef has less than 10 grams of fat and no more than 4.5 grams of saturated fat. Extra-lean beef has less than 5 grams of fat and no more than 2 grams of saturated fat (28 ).
The best way to keep beef lean is to trim off any visible fat before you cook it. Then drain any remaining fat after cooking.
Another good way to reduce the fat content of your meal is to use an acidic marinade. This can be a simple mix of lemon juice and minced garlic that tenderizes the meat before cooking.
To add more protein to your meals, pair lean beef with whole grains, cruciferous vegetables and fresh fruit. These foods are low in fat and high in fiber, which can help you to feel fuller longer.
Vegetables are an important part of a healthy diet, and they can have a lot of benefits for people with high cholesterol. They are low in calories and packed with vitamins, minerals and other nutrients that can help your cardiovascular system function better.
Vegetable-rich meals can also help you cut back on saturated fats and avoid processed meats. The American Heart Association recommends eating a diet that
includes fruits, vegetables, whole grains, lean protein, and dairy products as part of a healthy lifestyle plan.
Besides being low in saturated fat, vegetables are rich in soluble fiber, which can help lower cholesterol levels. Soluble fiber can bind to LDL cholesterol in the bloodstream and remove it from the body naturally.
Soluble fiber can also lower your risk for developing diabetes and help manage blood sugar levels. You can increase your soluble fiber intake by adding foods such as beans, lentils and oats to your diet.
For example, oats contain beta glucan, which can help block the absorption of cholesterol in the small intestine. They can be added to your favorite recipes, such as soups, stews and baked goods.
Other vegetables that are good for lowering your cholesterol include asparagus, Brussels sprouts and broccoli. These are delicious, versatile vegetables that contain fiber and other beneficial nutrients to keep your heart healthy.
Nuts, which are full of unsaturated fats, are also helpful for lowering cholesterol. Eating two ounces of nuts per day can reduce your LDL cholesterol by about 5%.
They are also full of other nutrients that can keep your heart healthy, including vitamin E.