Protein is an important part of the diet but where you get that protein makes a difference in whether or not you will develop heart disease. A recent study found that women who chose other sources of protein over red meat lowered their risk of heart disease by up to 30 percent.
Study Findings on Red Meat and Heart Disease
The researchers used information from the Nurses’ Health Study in which 84,136 women between the ages of 30 to 55 years old participated for over 26 years. From the study, the researchers found that women who ate two servings per day of red meat were at a 30 percent higher risk of developing coronary heart disease than women who ate half a serving of red meat each day. In addition, women who ate healthier forms of protein instead of red meat, including low-fat dairy products, poultry, fish and nuts, lowered their risk of heart disease by 13 percent to 30 percent. Although the research was based strictly on women, the researchers feel it can apply to men as well.
Healthy Ways to Add Protein to the Diet
The Mayo Clinic of Rochester, MN agrees that a heart-healthy diet should include less red meat and more lean meats as well as other forms of protein. They suggest eating lean meat, poultry and fish, low-fat dairy products and egg whites. Legumes, nuts and soy products are also good sources of protein.
The Mayo Clinic also warns people that how they cook their meat is just as important as the type of meat they eat. Choose to grill, bake or broil meats over deep frying or pan frying with oil. Other meats to avoid are processed meats like lunchmeat, hot dogs and bacon.
The study’s findings proved once again that eating too much red meat can be a risk factor for heart disease. While an occasional steak or slice of roast is fine, for people trying to reduce their risk of a heart attack or stroke it is best to stick to other sources of protein.
Sources:
Mayo Clinic “Heart-healthy diet: 8 steps to prevent heart disease” Retrieved September 6, 2010.
Science Daily “Choosing Healthier Protein-Rich Foods Instead of Red and Processed Meats May Reduce Heart Disease” Retrieved September 6, 2010.
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