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Heart
Health Powered
by AmericanVistas.com
How
Do Meats Affect My Risk?
Meat,
particularly red meat,
is commonly identified
as a major source of dietary
cholesterol. It is often
the first food that medical
doctors advise should
be reduced in the diets
of their hypercholesterolemic
patients. However, the
amount of cholesterol
in lean meat is low when
you compare it to how
much we produce each day
in our body.
Cholesterol
Content of Meats
-
Meats
Cholesterol(mg/100g)
Ground beef, lean, pan
fried 84
Beef tenderloin, trimmed
to ¼ inch fat, broiled
84
Pork tenderloin, broiled
94
Pork chop, bone in,
broiled 86
Lamb, leg (shank and
tenderloin), trimmed
¼ inch fat 89
If
you often meat, your intake
of saturated fat
and cholesterol
is likely too high. That
means you are at greater
risk for high cholesterol,
heart disease,
and stroke.
Animal fats provide about
2/3 of the saturated fat
in diet. Foods that are
high in saturated fat tend
to be high in cholesterol,
too. Organ meats, such as
liver, kidney, sweetbreads,
and brains, are very high
in cholesterol.
How to Reduce Your Risk
Take
these actions to have a
healthier heart.
- If
you don't know your blood
cholesterol level, have
it tested.
- Choose
lean cuts of meat. For
instance, pick cuts with
little visible fat, and
cut off any fat you see.
Don't choose meat with
lots of marbling, which
indicates fat. Select
lean ground beef.
- Eat
organ meats only rarely,
if at all.
- Eat
at least two servings
of fish each week in place
of other meats.
- Limit
highly processed meat
products, such as bacon,
hot dogs, bologna, and
other prepackaged lunchmeats,
unless they are labeled
as lowfat or fat-free.
- Limit
your total fat intake
to no more than 25% to
35% of your total daily
calories.
- Limit
your saturated fat intake
to less than 7% of your
total daily calories.
- Limit
your cholesterol intake
to less than 200 mg per
day.
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