Heart disease is the number one cause of death in this country – and it’s a disease that can be prevented, in many cases, by making the right lifestyle choices. There’s little doubt that diet plays a role in the risk of heart disease. According to a new study published in the journal Circulation, lowering heart disease risk starts by changing the type of protein served at the dinner table.
Type of Protein and the Risk of Heart Disease
Researchers at the Brigham and Women’s Hospital looked at the eating habits of over 80,000 middle-aged women as part of the Nurses’ Health Study. These healthy women were given a diet questionnaire every four years for a 26-year period to follow their food choices. They were also closely monitored for heart disease.
The results of the study were revealing. The type of meat and protein these women ate over the 26-year study period influenced their risk of heart disease. Women who ate nuts, fish, poultry, and low-fat dairy had an overall lower risk of heart disease than women who ate red meat. In fact, when these women exchanged a single serving of red meat with a serving of nuts each day, it lowered their risk of heart disease by 30%. A 24% reduction in cardiac risk was seen for those who substituted fish for a serving of red meat - and a nineteen percent reduction for poultry.
Eat Chicken and Fish and Less Red Meat for Heart Health?
This study suggests that women should eat chicken and fish, along with nuts and low-fat dairy products in lieu of red meat to keep their hearts healthy. This is consistent with previous studies showing that eating red meat, particularly processed meat, ups the risk of heart disease. Some studies also show that people who eat a predominantly plant-based diet have a lower risk of heart disease. According to this study, the type of protein people choose is important, and there’s no need to completely give up animal products – just choose the right type of meat.
Why Does the Type of Meat Matter?
Some experts believe that red meat increases the risk of heart disease because it’s high in iron. A certain amount of iron is important for good health, but too much iron can increase the risk of health problems. Some studies show that high levels of iron increases inflammation in the body, raises systolic blood pressure and negatively affects lipids. The fat content, sodium content, and heterocyclic amines produced by cooking red meat may also play a role in elevating the risk of heart disease.
Type of Meat and Heart Disease Risk: The Bottom Line?
To reduce the risk of heart disease, eat chicken and fish along with low-fat dairy and nuts. At the same time, make a conscious effort to eat less red meat. Chicken and fish can be tasty and satisfying if they’re prepared properly. It’s a heart healthy move.
References:
Medscape.com website. "Switching Protein Sources May Reduce CHD Risk". Accessed 09/17/10.
Diabetes Care. January 2007 vol. 30 no. 1 101-106
Kristie Leong - I'm a family physician interested in all aspects of traditional and alternative medicine, especially the use of nutrition to prevent ...
