Heart-Healthy Meat Choices: A Guide To Cardiac Diet Essentials

When following a cardiac diet, it is recommended to eat skinless poultry, such as chicken or turkey, as it is lean and low in saturated fat. Beef sirloin, pork shoulder, and lean ground beef are also good options, as long as they are fat-free or low-fat. Red meat, such as beef, pork, and lamb, should be eaten less frequently due to its high levels of saturated fat and cholesterol. Organ meats, such as kidneys and liver, should be avoided as they are high in fat and calories.

Skinless poultry is a good choice for a heart-healthy diet

Like fish, poultry is a good choice as long as it's baked, roasted or grilled instead of fried. Red meat like beef, pork and lamb has more saturated fat and cholesterol than fish or poultry, so it should be eaten less frequently on a heart-healthy diet. Beef and pork labeled "loin" or "round" is usually lowest in fat, as is hamburger labeled "95 percent extra lean."

People who choose to eat red meat as part of a cardiac diet may benefit from choosing the leanest cuts available. For ground beef, look for at least 93% lean.

Avoid prepared meats such as sausage, frankfurters, and high-fat lunch meats; marbled meats; prime cuts of high-fat meats; duck; goose; and organ meats such as kidneys and liver. Avoid oils and fats, which are high in fat and calories, and people should eat less of all types of fat. Some fats are better choices than others but should still be used in moderate amounts. Use liquid vegetable oils such as safflower, soybean, corn, sesame, olive, canola, avocado, and cottonseed. Use margarines made from any of these oils in their tub or squeeze form, not their stick form. Salad dressings and mayonnaise should be made with the recommended oils.

Red meat has more saturated fat and cholesterol than fish or poultry

Red meat like beef, pork and lamb has more saturated fat and cholesterol than fish or poultry, so it should be eaten less frequently on a heart-healthy diet. Beef and pork labeled "loin" or "round" is usually lowest in fat, as is hamburger labeled "95 percent extra lean".

People who choose to eat red meat as part of a cardiac diet may benefit from choosing the leanest cuts available. For ground beef, look for at least 93% lean.

Skinless poultry, such as chicken or turkey, is also lean and low in saturated fat, which makes it a good choice as part of a heart-healthy diet. Though poultry is also naturally low in sodium, some is injected with a saltwater solution to make it plumper and more moist, so be sure to check the label to make sure it doesn't have added sodium. Turkey or chicken breast, or white meat, is lowest in fat overall, but even the dark meat is still fairly lean. Most of the fat in poultry comes from the skin, which should be removed before eating.

Like fish, poultry is a good choice as long as it's baked, roasted or grilled instead of fried.

Avoid prepared meats such as sausage, frankfurters, and high-fat lunch meats; marbled meats; prime cuts of high-fat meats; duck; goose; and organ meats such as kidneys and liver.

Organ meats such as kidneys and liver should be avoided

Red meat like beef, pork and lamb has more saturated fat and cholesterol than fish or poultry, so it should be eaten less frequently on a heart-healthy diet. Beef and pork labeled "loin" or "round" is usually lowest in fat, as is hamburger labeled "95 percent extra lean".

People who choose to eat red meat as part of a cardiac diet may benefit from choosing the leanest cuts available. Skinless poultry, such as chicken or turkey, is also lean and low in saturated fat, which makes it a good choice as part of a heart-healthy diet.

Heart-healthy diets also limit sodium, which bumps up your blood pressure and makes your heart work harder. Limit your sodium intake to no more than 2,000 milligrams per day.

Pork shoulder, beef sirloin, or lean ground beef are good choices

When choosing these meats, look for fat-free or low-fat options. For ground beef, aim for at least 93% lean.

It's important to note that red meat like beef, pork, and lamb has more saturated fat and cholesterol than fish or poultry, so it should be eaten less frequently on a heart-healthy diet.

In addition to these meats, skinless poultry, such as chicken or turkey, is also a good choice as it is low in saturated fat and sodium.

Finally, it's worth noting that prepared meats, such as sausage, frankfurters, and high-fat lunch meats, should be avoided on a cardiac diet.

Sodium should be limited to 2,000 milligrams per day

Americans consume far too much sodium — about 3,500 milligrams daily. The American Heart Association recommends no more than 2,300 mg a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults. Because the average American eats so much excess sodium, even cutting back by 1,000 milligrams a day can significantly improve blood pressure and heart health.

Americans eat on average about 3,400 mg of sodium per day. However, the Dietary Guidelines for Americans recommends adults limit sodium intake to less than 2,300 mg per day—that’s equal to about 1 teaspoon of table salt! For children under age 14, recommended limits are even lower.

Sodium is an essential nutrient. This means we need some sodium to maintain good health. A healthy, active adult needs between 200 and 500 mg of sodium per day.

The World Health Organization, the Centers for Disease Control and Prevention, and American Heart Association all recommend keeping sodium under 2,300 milligrams (mg) per day. The Institute of Medicine (IOM) suggests aiming for about 1,500 mg per day.

The limit was established based on evidence from clinical studies that sodium intakes above 2,300 mg (2.3 grams) per day can adversely affect blood pressure and increase heart disease risk. Due to the increased sodium loss through sweat, these guidelines don’t apply to highly active people like competitive athletes or workers who are exposed to heat.

Today, Americans consume much more sodium than health authorities recommend — averaging about 3,400 mg (3.4 grams) daily.

People who choose to eat red meat as part of a cardiac diet may benefit from choosing the leanest cuts available. For ground beef, look for at least 93% lean.

Skinless poultry, such as chicken or turkey, is also lean and low in saturated fat, which makes it a good choice as part of a heart-healthy diet. Though poultry is also naturally low in sodium, some is injected with a saltwater solution to make it plumper and more moist, so be sure to check the label to make sure it doesn't have added sodium.

Like fish, poultry is a good choice as long as it's baked, roasted or grilled instead of fried. Beef and pork labeled "loin" or "round" is usually lowest in fat, as is hamburger labeled "95 percent extra lean."

Avoid prepared meats such as sausage, frankfurters, and high-fat lunch meats; marbled meats; prime cuts of high fat meats; duck; goose; and organ meats such as kidneys and liver.

Frequently asked questions