Are you eyeing up cooking another steak for supper? Meat is undoubtedly one of the best sources of protein, vitamins and minerals in your diet, but that doesn’t mean you should eat meat every day. High in saturated fats, some meats can increase your cholesterol levels to create dangerous effects on your health.
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Consuming more than 90g of cooked meat a day will cause health complications. The recommended healthy amount of meat to eat per day is 70g. A balanced diet is key to a healthy body.
A person should only eat about 350-500g of red meat per week. By reducing the amount of red meat consumed, you’ll greatly reduce your risk of heart diseases. That doesn’t mean you should avoid red meat at all costs. A healthy diet would include poultry and fish, as these offer similar levels of vitamins, nutrients, and protein as red meat, while they create far fewer harmful effects on your overall health. To maintain your healthy balance, add eggs and dairy products to your diet as well: they are valuable sources of proteins and nutrients.
Processed meats are the biggest culprits in clogging our arteries and adding inches to our waistlines. Meat that is preserved, cured, smoked, salted or has added preservatives need to be closely monitored to reduce your consumption. These are your bacon, sausages, salami, hams, and pates. High in saturated fats and sodium (salt), these offer little to no vitamins and minerals to your body’s daily food uptake. Instead, those saturated fats and salts stay in your bowel for longer, clog your blood vessels, and lead to raised cholesterol levels. You should consume around 21g of processed meat per day.
What can you do to reduce your meat consumption?
There are some things you can do to be meat-wise in the future.
• Lean Cuts: Ask your butcher only for lean cuts. These are round, chuck, sirloin, and tenderloin pieces of beef. For pork, ask for tenderloin, loin chop and leg cuts.
• Lean Fat: Make sure that the meat products you’re buying have 90% or more lean meat.
• Skinless Poultry: You’d not be surprised to learn that white meat without skin is far healthier for you to eat. These are high in saturated fats.
• Fresh Meats: Shop for freshly cut meats instead of processed meats. The preservatives are harmful to your body.
As we’ve mentioned, there’s no need to abandon eating meat. The key is to eat it in moderation, as with sweets and treats. The more meat we consume each day, the greater our risk of illnesses.