3 Recipes of meat dishes for a healthy heart & bull; hello healthy

Photo source: wholefoodsmarket

When you check your cholesterol and you find that the results are high, you immediately adjust your diet and regularly take cholesterol-lowering drugs. The foods you are trying to avoid are likely meat and other fatty foods. You are also wondering, is there any healthy meat that can be consumed by people with high cholesterol? Or is there any meat that is really healthy for our heart?

Experts reveal that you can eat meat, but with a few notes, such as you can get protein from lean meat. Therefore, meat that contains lots of fat can cause levels low-density lipoprotein (LDL) or bad cholesterol increases.

What are the meats that make your heart healthy?

According to the American Heart Association (AHA), lean meat, skinless chicken, and fish are recommended for consumption. Based on the journal Circulation, consuming red meat can increase the risk of coronary heart disease. Fish - such as salmon and tuna, can be the best alternative, because it is rich in omega-3 fatty acids.

1. Beef

If you can't resist eating beef, choose beef that has the lowest fat. Where is the fat low? You can dump the fat on the beef or choose to buy only a few cuts, such as selecting cuts sirloin or tenderloin – round. Likewise, when choosing pork, you can rely on the same cut portion as beef. Whereas for sheep or goats, you can choose the leg.

Tips: as much as possible, pay attention to the edge of the meat, whether there is fat or not. If you still see the fat, cut it off.

Beef meatloaf recipe

Materials:

• 1 small red onion, chopped
• 1 medium paprika (any color)
• 1 teaspoon olive oil
• 2 chopped cloves or garlic
• 1 teaspoon chopped garlic
• 2 tablespoons fat-free milk
• 1/3 cup oatmeal
• Lean beef
• 2 eggs
• 8 ounces of unsalted tomato sauce
• ¼ teaspoon black pepper
• 1 tablespoon parsley
• 1 teaspoon apple cider vinegar

How to make:

• Preheat oven to 170 degrees
• Pour the onions and peppers in a 9 × 5 glass bread pan, pour in the oil and spread evenly
• Cover the bread pan with a plate and place inside microwave for 3 minutes
• Prepare a medium bowl, mix minced garlic, milk, oatmeal, meat, egg, and two tablespoons of tomato sauce, pepper and parsley, stirring by hand
• Spray the bread pan with cooking spray, and put the meat mixture in the pan
• In a medium bowl, combine ketchup and apple cider vinegar and pour into a baking sheet
• Bake for 50-60 minutes

2. Chicken

The saturated fat found in chicken is much lower than that in red meat - such as beef, pork, and goat. Researchers even show that chicken meat only has about 20 percent risk of cardiovascular disease compared to the risk posed by red meat. Then which parts are recommended? You can choose the chest, and the part that is rarely found skin and bones. Part chicken fingers or chicken tenders also recommended.

Tips: almost the same as beef, find any visible fat, then cut it! Chicken skin is the best part, but as much as possible try not to eat chicken skin!

Chicken salad recipe

Materials:

• ¼ bowl of (unflavored) fat-free yogurt
• 2 tablespoons mayonnaise
• ¼ teaspoon dried basil
• 2 cups skinless chicken breast slices
• 3 tablespoons of chopped walnuts (without salt, without oil) or other nuts
• ½ transport grapes without seeds
• 1 red or green apple, chopped

Green salad

• 1 lettuce, cut into pieces
• ½ cucumber,
• 1 large tomato, chopped
• 1 tablespoon olive oil (extra-virgin)
• 1 tablespoon red vinegar, white vinegar, or lemon juice

How to make:

Chicken salad

• Combine yogurt, mayonnaise and basil in a large bowl, stirring with a fork
• Add chicken, nuts, grapes and apple slices. Stir well

Green Salad

• In a bowl, combine the cucumber and tomato
• Add oil and vinegar, stir until combined with the salad
• Serve green salad with chicken salad on

3. Fish

According to the Cleveland Clinic, fish is included in the top ranks recommended for preventing cardiovascular disease. Eating fish (about three to six ounces) per week is highly recommended for adults.

Tuna

Lean protein can be found in fresh tuna. You will also benefit from omega-3 fatty acids, which are an antidote to various cardiovascular problems. Tuna also contains vitamins B12, D, niacin and selenium. Niacin can help you lower cholesterol levels in the body. Usually niacin is used for the treatment of cholesterol sufferers. If you like tuna as meat for sandwiches, try to use low-fat mayonnaise, or replace the mayonnaise with mashed avocado.

Salmon

Just like tuna, salmon also contains omega-3. Not only that, phosphorus, potassium, selenium, vitamins B6, B12, and D are also found in salmon. Potassium itself functions for various organ problems, one of which is the heart. Potassium is believed to be able to overcome high blood problems. Six ounces of salmon has 34 grams of protein and only 18 grams of fat, of which saturated fat is found only about 4 out of 18 grams. Interested in consuming it? The Cleveland Clinic recommends serving salmon by broiling it for about ten minutes for every thickness of salmon cut.

Grilled salmon recipe with cucumber

Materials:

• Cooking spray or cooking oil
• 2 small cucumbers, peeled and chopped
• ½ small shallots, sliced
• 4 boneless salmon (about 4 ounces each), washed and pat dry
• 2 tablespoons, fresh lemon or lime juice
• 1/4 teaspoon salt
• ¼ teaspoon pepper

How to make:

• Preheat the oven. Spray on cooking spray on a grill plate.
• Cut each cucumber in half lengthwise.
• Spoon and remove seeds
• Slice the cucumber with a thickness of 0.5 cm.
• Arrange the cucumber and onions on a grill plate.
• Place the fish in the center of the plate. Sprinkle lemon juice over the fish, sprinkle the rest over the fish, cucumber and onions.
• Bake for 15-20 minutes. Until the fish is cooked.

How much protein do we need?

About ten to thirty percent of your daily calories should come from protein. Here are the measurements you can use:

1. Women aged 19 to 70 years and over need 46 grams of protein per day.
2. Meanwhile, men aged 19 to 70 years and over need more protein than women, which is about 56 grams per day.

Apart from meat, protein is also obtained from milk (low fat - recommended) and it can also be from nuts. You can combine them in your daily diet. By monitoring the level of protein that enters the body, you are trying to make your heart healthy.