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Low-fat protein foods are the ones that
make the heart healthy food list. They include chicken, turkey,
and other poultry, which should always be eaten, without the skin, the
source of much of their fat. The preferable cuts of beef, veal,
and pork are those lowest in fat - loin and round cuts. While
some types of fish are higher in fat, namely salmon and trout, they
all contain heart-healthy omega-3 fatty acids.
Heart-healthy proponents advise
including some meatless meals each week. Meatless sources of
protein - nuts, legumes, and soy foods - all have been shown to lower
blood cholesterol levels, probably because of their combination of
fiber, heart-healthy fat (in nuts and soy), and phytochemicals.
Several varieties of nuts have been
studied, with positive results. Studies conducted in Toronto
showed that almonds, as part of an otherwise low-fat,
high-fruit-and-vegetable diet, reduced both LDL and total cholesterol
levels.
Soy products are growing in
availability. Interest in soy was sparked by the low heart
disease rates in the Far East and Japan, where soy is a regular part
of the diet. As with other meatless proteins, soy protein helps
lower total and LDL cholesterol (levels) when eaten as part of a
low-fat diet.
Tofu, or soybean curd, is the best known
soy food. It ranges in texture from that of soft custard to that
of firmly cooked egg white and has a neutral flavor that takes on the
flavor of other ingredients. The most kid-friendly soy foods are
soy nuts (dried seasoned soybeans) and edamame, green soybeans that
are delicious steamed. One cup of cooked soy beans provides 25
grams of soy protein, the daily amount recommended to lower
cholesterol levels. However, parents are advised not to go
overboard with soy. We do not know enough about what would
happen if children eat a lot of soy. Asian populations do not
eat large portions, so moderation is key.
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