Lean Cuts: the way to go if you can’t give up meat
Although many people are conscious of their cholesterol levels, they can’t and don’t want to give up red or white meat entirely. They don’t have to. They just have to find healthier substitutes for greasy hamburgers.
To enjoy beef, pork, and lamb without damaging your cholesterol level, junk the ground kind, even the “lean” or “extra lean” ground meat. One cannot trim fat off ground meat like you can with pork or steak.
Today’s pork is much leaner than it used to be, having a standard 31 percent less fat and 10 percent less cholesterol than just 20 years ago. Today, beef is 27 percent leaner than 20 years ago. Forty percent of beef cuts have no external fat at all. Although beef, pork, and lamb have high saturated fat, about 30 percent of it comes from stearic acid, a kind of saturated fat that does not seem to have the similar heart-damaging effects of most saturated fat.
Though you do not have to scratch meat off the shopping list, you should regulate consumption to make room for other heart-healthy foods.
The Healthy Cuts Chart
Remember that three ounces of meat is about the size of a deck of cards (or a computer mouse).
|Cut of meat (3 ounces)||Total fat (grams)||Saturated fat (grams)|
|Extra lean top round||4.2||1.4|
|Extra lean eye round||4.2||1.5|
|Mock tender steak||4.7||1.6|
|Shoulder pot roast, boneless||5.7||1.8|
|Boneless pork sirloin chop||5.7||1.9|
|Shoulder steak, boneless||6.0||1.9|
|Pork loin roast, boneless||6.1||2.2|
|Pork top loin chop, boneless||6.6||2.3|
The Amazing Fish
A person should consume at least two portions of fish per week. Fish is loaded with protein and minerals such as iodine and selenium. Oily fish (herring, sardines, trout, mackerel, and salmon) is full of omega 3 fatty acids which helps prevent heart disease. Fish is also a good source of vitamins D and A. Omega 3 fatty acids are also vital for women who are pregnant or breastfeeding since they in the development of a baby’s nervous system.
Fish that are very low in fat include haddock, cod, whiting, and plaice. Others such as canned sardines, whitebait, salmon and pilchards are also fine sources of calcium and phosphorous. Nutritionists, however advise that adults consume no more than one portion of shark, marlin, and swordfish a week as these contain high levels of mercury.
Oily or fatty fish include:
- Tuna (fresh only)
- Jack fish
- Orange roughy
White or non-oily fish include:
- Lemon sole
- Rock Salmon/Dogfish
- Dover sole
- Flying fish
- John Dory
- Parrot fish
- Red and grey mullet
- Red fish
- Red Snapper
- Sea bass
- Sea bream
- Tinned tuna
or a healthier alternative, do not fry fish. Take it baked, poached or grilled. During meals, have some peas, baked beans, and bread roll on the side. Add your own salt so you won’t have too much.