In most heart conditions, the culprits are saturated fats, which are found in meat and fat dairy products, such as cheese. Saturated fats raise the “bad” LDL cholesterol, which can lead to heart attacks and strokes.
Choose the right meat
Research shows that saturated fats can increase insulin resistance, which makes it difficult to control blood sugar. Choose meats and dairy products high in protein and low in saturated fats.
- Choose beef labeled “Selected”, the leanest category, followed by “choice” and “premium”. Any meat with the word “filet” or “loin” is usually leaner. Just like filet mignon and bib. Remove the visible fat from the meat and skim off the fat from the cooled broths.
- Eat chicken without the skin. Leave the skin during cooking to keep the meat moist, remove it before eating.
- Consume white-fleshed poultry rather than black, which contains more than twice as much saturated fat.
- Choose dairy versions with low fat content. Skimmed milk contains virtually no fat, while whole milk draws almost half of its calories from saturated fat. Skim milk is an excellent choice. All milk sold in Canada is fortified with fat soluble vitamin D.
Include “good” fats
Not all fats are bad for your heart or insulin sensitivity (although they are all high in calories). In fact, unsaturated fats reduce your “bad” cholesterol level rather than elevating it. It has been proven that one type of unsaturated fat, called “monounsaturated fat”, reduces insulin resistance and facilitates blood glucose control. They are found in:
- Almonds and other nuts
- The lawyers
- Olive oil and rapeseed oil
- Peanuts and peanut butter
Watch for the amount of “good” fats you eat, because even these fats make you gain weight. Peanut butter is an excellent source of protein for lunches and snacks, but limit yourself to 30 ml (two tablespoons). Oily fish is a source of omega-3 fatty acids, and has been shown to reduce the risk of fatal heart attacks. People with diabetes should eat it! They are found in:
- Oily fish with cold water: salmon, tuna, sardines, mackerel. Eat these fish two or three times a week.
- Crustaceans: shrimp, lobster, mussels. These contain less omega-3, but their saturated fat content is lower. They contain other nutrients (vitamin B12 and zinc) important for people with diabetes.
- Meal of flax and linseed. Improve cereals, breads and homemade baked goods.
Lose weight with dairy products
Dairy products deserve special mention because foods such as low-fat cheese, skim milk and yogurt are high in protein and calcium.
- Why is calcium important? Studies show that consuming adequate amounts can help you lose weight. How? A lack of calcium triggers the release of a hormone called calcitriol, which causes the body to store fat. Eating two or three servings a day of calcium-rich dairy products keeps levels of calcitriol low so your body burns more fat and stores less fat.
- Taking calcium supplements does not seem to produce the same effect, leading researchers to conclude that dairy products could also have other weight loss benefits that we have not yet discovered.
- Not everyone can tolerate lactose in milk, but if you’re bothered by symptoms such as bloating and gas, you can gently incorporate dairy products into your diet by taking small amounts with them. meal, which slows the rate at which lactose enters your system. You can also give up milk for milk products that are naturally lower in lactose, like low-fat cheese and yoghurt.
Although this is only a brief guide to protein and fat, it should help you get started on your healthy diet. Try to incorporate these tips into your usual food program for your week.