Heart Healthy Shopping for Meat, Poultry, Fish and Nuts

Meat, Poultry, Fish and Nuts

• Buy and prepare more fish. You should eat one serving of grilled or baked fish at least twice a week. (A serving is roughly the size of a checkbook.) Good examples of fish to buy include salmon, trout and herring.
   
• Choose lemon juice and spices to eat with fish. Don’t add cream sauces.
   
• Stay away from fried fish. It’s usually high in fat — often trans fat.
   
• Choose cuts of red meat and pork labeled “loin” and “round”; they usually have the least fat.
   
• Buy “choice” or “select” grades of beef rather than “prime,” and be sure to trim off the fat before cooking.
   
• When buying or eating poultry, choose the leaner light meat (breasts) rather than the fattier dark meat (legs and thighs). Try the skinless version or remove the skin yourself.
   
• Select more meat substitutes such as dried beans, peas, lentils or tofu (soybean curd) and use them as entrees or in salads and soups. A one-cup serving of cooked beans, peas, lentils or tofu can replace a two-ounce serving of meat, poultry or fish.
   
• Pick up nuts and seeds, which are good sources of protein and polyunsaturated and monounsaturated fats – but remember, they tend to be high in calories, so eat them in moderation.

HealthPro is offering a BLS & BLS Renewal, PAL renewal and a PALS/BLS Renewal (Combo Course) this Saturday.  Sign up today at hpec.org or give us a call at 951-279-6110.