Heart Healthy Meat Choices
Traditional diets designed to reduce heart health risks often eliminated or allowed very small amounts of meat. Studies have shown low-fat diets that include lean meat (pork, beef, lamb and veal) can be as effective in lowering high blood cholesterol levels as low-fat diets including chicken or fish.
Avoiding or severely restricting lean meat intake is unnecessary and deprives the body of valuable nutrients found in meat. Lean meats are an important dietary source of high-quality protein, vitamins (especially the B vitamins) and minerals, such as zinc and iron. Today's lean cuts of meat contain the same or just slightly more fat than poultry and fish.
| Lean Meat Choices - based on a 3 ounce serving (85g) | ||||||
|---|---|---|---|---|---|---|
| Calories | Fat(g) | P(g) | M(g) | S(g) | C(mg) | |
| Lean Pork Cuts (roasted) | ||||||
| Pork tenderloin | 138 | 3.1 | 0.3 | 1.2 | 1.1 | 58 |
| Pork leg inside round | 137 | 3.5 | 0.3 | 1.6 | 1.2 | 74 |
| Pork loin centre cut * | 156 | 5.8 | 0.5 | 2.6 | 2.1 | 67 |
| Sirloin * | 164 | 5.7 | 0.5 | 2.5 | 1.9 | 78 |
| Sirloin * | 165 | 6.1 | 0.4 | 2.9 | 2.2 | 66 |
| Pork loin rib end | 186 | 8.3 | 0.5 | 3.8 | 2.9 | 69 |
| Lean Beef Cuts (roasted or broiled) | ||||||
| Beef Inside Round Roast | 164 | 5.9 | 0.3 | 2.3 | 2.0 | 57 |
| Beef Top Sirloin Steak | 158 | 5.7 | 0.2 | 2.4 | 2.2 | 62 |
| Beef Strip Loin Steak | 176 | 7.7 | 0.2 | 2.1 | 3.0 | 53 |
| Beef Tenderloin | 179 | 8.8 | 0.4 | 3.4 | 3.3 | 57 |
| Lean Chicken Cuts (roasted) | ||||||
| Chicken breast | 140 | 3.0 | 0.7 | 1.1 | 0.9 | 72 |
| Chicken leg | 162 | 7.2 | 1.7 | 2.6 | 1.9 | 80 |
| Chicken thigh | 147 | 6.3 | 1.4 | 2.4 | 1.8 | 81 |
| Other Meats (roasted) | ||||||
| Veal, composite cuts | 167 | 5.6 | 0.5 | 2.0 | 1.6 | 100 |
| Lamb, composite cuts | 175 | 8.1 | 0.5 | 3.5 | 2.9 | 78 |
| Fish (baked or broiled) | ||||||
| Cod | 89 | 0.7 | 0.3 | 0.1 | 0.1 | 40 |
| Halibut | 119 | 2.5 | 0.8 | 0.8 | 0.4 | 35 |
| Salmon, sockeye | 184 | 9.3 | 2.0 | 4.5 | 1.6 | 74 |
| Shrimp, steamed | 84 | 0.9 | 0.4 | 0.2 | 0.2 | 166 |
| Tuna, canned in water | 98 | 0.7 | 0.3 | 0.1 | 0.2 | 26 |
P = Polyunsaturates, M = Monounsaturates, S = Saturates, C = Cholesteral
* boneless
All cuts are based on trimmed or skinned values.
Source of information from the Canadian Nutrient File, 2001
How to Include Meat in a Cholesterol Lowering Diet:
- Select lean cuts of meat (leg or loin), white meat from poultry and fish.
- Trim all visible fat and remove skin from poultry.
- Control portion size. Two 3-oz servings (up to 5-6 oz) per day of lean meat, poultry or fish.
- Use low fat cooking methods: steam, bake, broil, roast or grill.
- Add flavour without fat: herbs, spices, salsas and fruit chutneys.
- Add variety. Eat a variety of lean meats, like pork, to provide more food choices and enjoyment.