Partners for Your Health Blog

Good Reasons to Reduce Red Meat Consumption for Heart Health

 Twitter |  Facebook |  digg it |   delicious |   StumbleUpon |  reddit 

Both the DASH Diet and The Anti-Cancer Diet recommend reducing the amount of red meat that you eat dramatically. Here are a few reasons it’s a good idea:

• The saturated animal fat in red meat contributes to heart disease and atherosclerosis.
• Recent research also shows that frequent red meat eaters face twice the risk of colon cancer as those who indulge less often.
• Red meat is also thought to increase the risks of rheumatoid arthritis and endometriosis.
• Depending on how it is prepared, meat can develop carcinogenic compounds.
• Eating red meat isn't so great for the environment. By just cutting out beef, you'll save about 3000 lbs of CO2 a year.

The DASH Diet says reduce high blood pressure by:

• A serving of meat should be about 1 ounce (oz.). A piece of lean meat the size of a deck of cards is about 3 oz (85 grams).
• Cut back typical meat portions by one-third or one-half and pile on the vegetables instead.
• Trim away skin and fat before cooking, then broil, grill, roast or poach instead of frying.

The Anti-Cancer Diet suggests:

• Keep meat to a minimum. Try to keep the total amount of meat in your diet to no more than fifteen percent of your total calories. Ten percent is even better.
• Eat red meat only occasionally. Red meat is high in saturated fat, so eat it sparingly.
• A portion of meat should be able to fit in the palm of your hand.
• Use meat as a flavoring or a side, not the entrée.
• Add beans and other plant-based protein sources to your meals.
• Choose leaner meats, such as fish, chicken, or turkey. If possible, buy organic.
• Avoid processed meats such as hotdogs, sausage, deli meats, and salami.

Eating Right to Lower Blood Pressure

 Twitter |  Facebook |  digg it |   delicious |   StumbleUpon |  reddit 

No matter what you call it, eating well can keep you healthy and thin. The latest diet name is the DASH diet, which sounds quick, but it stands for Dietary Approaches to Stop Hypertension.

Research has shown that this diet, which goes easy on fats, red meat, and sweets but is rich in fruits, veggies, and low-fat dairy products—can lower high blood pressure in just two weeks' time, working about as well for people with hypertension as medication can.

It has also been shown to lower "bad" cholesterol levels. And the diet, which also incorporates fish, poultry, nuts, and whole grains—appears to have even greater blood pressure-lowering benefits when people also consume less salt.

And check out this new research from the Archives of Internal Medicine: The DASH diet may help women significantly lower their risk of heart disease and stroke!

"It's a very healthy diet; there's no downside" says Eva Obarzanek, a research nutritionist at the National Heart, Lung, and Blood Institute, project officer for much of the earlier DASH research. "I think it should be recommended for everybody, with or without high blood pressure."

The DASH plan can be tailored to meet a person's daily calorie needs, but based on 2,000 calories per day, might include: 6 to 8 servings of whole grains; 4 to 5 servings of vegetables; 4 to 5 servings of fruits; 2 to 3 servings of fat-free or low-fat dairy products; 6 or fewer ounces of lean meats, like poultry or fish; and 2 to 3 servings of fats and oils. Nuts, seeds, and legumes should be sprinkled in throughout the week, in 4 to 5 servings; and sweets should be limited to 5 or fewer servings per week, according to a National Heart, Lung, and Blood Institute pamphlet called Your Guide to Lowering Your Blood Pressure With DASH.