Is too much protein bad for your heart? It may not necessarily be too much protein in your diet that is the problem, but the kind of protein you are eating that’s considered bad for your heart. What are you eating for your protein sources?
If you’re eating red meat for your protein, consider how much saturated fats you are probably eating as well. As you know, saturated fats can lead to LDL “bad” cholesterol. The phrase “everything in moderation” comes to mind. I admit, my Dad was pretty much a steak and potatoes kind of guy, so growing up my Mom had some sort of meat at almost every meal. Today, we know that isn’t always a healthy choice.
So, how much protein is the recommended daily allowance anyway?
To answer this question, your age, weight and sex have to be considered. The general consensus from the Centers for Disease Control and Prevention is 10 percent to 35 percent of your daily calories come from protein. That’s about 46 grams of protein for adult women and 56 grams for adult men.
Here’s an example of some proteins:
- 8 oz. glass of milk has 8 grams of protein
- 1 cup of yogurt has 11 grams of protein
- 3 oz. piece of meat has 21 grams of protein
- 1 cup of dry beans has 16 grams of protein
- 1 egg has 6.29 grams of protein
- 3 oz. salmon steak has 19 grams of protein
Is doing the math too hard? If you ate the first four items above, you would have your 56 grams of protein if you are an adult male.
What are the best choices for protein?
- Look for low fat, lean meats, or skim milk
- Choose main dishes with a smaller content of meat and a higher content of vegetables (such as stir-fry, soups and casseroles)
- Watch your portions – try to maintain 2 to 3 oz. servings
- Include legumes in your diet (Legumes are plants whose seeds develop inside pods, such as: beans, peas and lentils)
Of course, it’s not only what you eat, but also how food is prepared. By now, you obviously know that eating fried foods is considered a no-no. I’m not saying to never eat anything fried, but limit what you eat fried. Your best choices for preparing foods is grilled, baked, boiled or broiled (and go easy on the sauces and breading).
Visit your local H-E-B stores for advice on meal planning or check out their website for healthy recipes.
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