Heart-healthy eating
Author
Published
1/27/2025
Yes, a healthy diet can help lower your risk of cardiovascular disease. But there are many stubborn nutritional myths floating around online that have been debunked.
For example, it’s now OK to eat eggs, including the yolk. Research hasn’t found a link between dietary cholesterol and blood cholesterol. Other updated nutritional advice to keep in mind if you want to eat a more heart-healthy diet:
You don’t have to eat only skinless chicken breast. The American Heart Association says lean cuts of beef and pork can be part of a healthy diet. In fact, seven cuts of pork are just as lean as a skinless chicken breast.
Today, pork has 27% less saturated fat than it did 30 years ago, thanks to improved genetics and animal care practices.
To find lean cuts of meat, look for the words “round,” “loin” or “sirloin” on the package. And watch portion sizes. A 3-ounce serving of meat is roughly equal in size to deck of cards.
It’s OK to choose full-fat dairy, if that’s what you prefer. The latest research confirms that the fat in whole milk doesn’t make us gain weight or increase our risk of cardiovascular disease. Regular milk drinkers also tend to have less fat around their waists. Excess abdominal fat increases your risk of cardiovascular disease.
Choosing pasteurized milk and dairy foods is the best way to safely enjoy the nutritional benefits of milk, according to the U.S. Centers for Disease Control. Unpasteurized milk and cheese can lead to serious health risks, especially for young children and older adults.
Please, please eat your fruits and vegetables! Most Americans don’t eat the recommended five or more servings of fruits and vegetables a day. The American Heart Association recommends filling one-half your plate with fruits and veggies. Canned, fresh and frozen produce are equally healthy. In addition, organic and conventional are equally safe and nutritious, so pick what you can afford.
To learn more about how farmers grow safe, healthy food while caring for farm animals and the environment, visit realfarmersrealfoodrealmeat.com. Return to The Iowa Dish
For example, it’s now OK to eat eggs, including the yolk. Research hasn’t found a link between dietary cholesterol and blood cholesterol. Other updated nutritional advice to keep in mind if you want to eat a more heart-healthy diet:
You don’t have to eat only skinless chicken breast. The American Heart Association says lean cuts of beef and pork can be part of a healthy diet. In fact, seven cuts of pork are just as lean as a skinless chicken breast.
Today, pork has 27% less saturated fat than it did 30 years ago, thanks to improved genetics and animal care practices.
To find lean cuts of meat, look for the words “round,” “loin” or “sirloin” on the package. And watch portion sizes. A 3-ounce serving of meat is roughly equal in size to deck of cards.
It’s OK to choose full-fat dairy, if that’s what you prefer. The latest research confirms that the fat in whole milk doesn’t make us gain weight or increase our risk of cardiovascular disease. Regular milk drinkers also tend to have less fat around their waists. Excess abdominal fat increases your risk of cardiovascular disease.
Choosing pasteurized milk and dairy foods is the best way to safely enjoy the nutritional benefits of milk, according to the U.S. Centers for Disease Control. Unpasteurized milk and cheese can lead to serious health risks, especially for young children and older adults.
Please, please eat your fruits and vegetables! Most Americans don’t eat the recommended five or more servings of fruits and vegetables a day. The American Heart Association recommends filling one-half your plate with fruits and veggies. Canned, fresh and frozen produce are equally healthy. In addition, organic and conventional are equally safe and nutritious, so pick what you can afford.
To learn more about how farmers grow safe, healthy food while caring for farm animals and the environment, visit realfarmersrealfoodrealmeat.com. Return to The Iowa Dish
Learn more about author Teresa Bjork here.