10 is turkey breast heart healthy Ideas

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healthy for you? Read this before you gobble any

Published: November 23, 2021


By Michael Merschel, American Heart Association News

kajakiki/E+, Getty Images
(kajakiki/E+, Getty Images)

Lea en español

Since before Americans officially celebrated Thanksgiving, turkey has had a place at the holiday table. Lately, it also has developed a reputation as a relatively healthy part of the big meal.

Does it deserve that reputation?

“Yes, it does,” said Catherine M. Champagne, a professor of nutritional epidemiology and dietary assessment and nutrition counseling at Louisiana State University’s Pennington Biomedical Research Center in Baton Rouge. But that blessing comes with a side of caveats.

Historians say turkey has been part of American harvest feasts since the early 19th century, but a couple of writers get credit for serving up the idea of turkey as a holiday staple. Sara Josepha Hale, “the mother of Thanksgiving,” described it as central to a traditional New England Thanksgiving in an 1827 novel, decades before Abraham Lincoln proclaimed a national holiday in 1863. In between, in 1843, Charles Dickens gave turkey a starring role in “A Christmas Carol.”

It was a healthy choice.

“Turkey is a great source of protein, rich in many vitamins and minerals, and is low-fat – if you don’t eat the skin,” Champagne said. It’s rich in B-complex vitamins niacin, B6 and B12 and the essential nutrient choline.

It’s a good source of the minerals magnesium and phosphorus, and it provides iron, potassium and zinc. It’s also high in selenium, which may help support your immune system, Champagne said.

Dark meat has slightly more fat and calories than white, but Champagne said the question of “white or dark?” is not as significant as “skin or no skin?”

According to the U.S. Department of Agriculture, a 3-ounce serving of roasted turkey breast with skin comes with about 4.5 grams of fat and 139 calories. That size serving without the skin contains only about 1.8 grams of fat and 125 calories.

Similarly, 3 ounces of dark meat with skin contains about 8.5 grams of fat and 175 calories. Without skin, that falls to 5.1 grams of fat and 147 calories.

How you prepare your turkey matters, Champagne said. Seasonings and marinades can add sodium. And if you consume a fried bird with the skin on, “it will obviously contribute significantly more calories and fat.”

Regular consumption of fried food has been linked to cardiovascular problems. Champagne said most of the oil in a fried turkey ends up absorbed by the skin. So again, you can avoid the extra fat and calories by not eating the skin.

“The critical point is to properly fry the turkey,” she said, by maintaining the correct cooking temperature during the frying process. “Use healthy fats, like peanut or canola oil, and don’t allow the turkey to soak in the oil after cooking.”

Turkey is famously a source of the essential amino acid tryptophan, which helps the body synthesize protein but gets the blame for the post-feast sleepiness some people feel. That’s mostly an unfair rap, Champagne said.

Roasted, skinless turkey has levels of tryptophan that are close to roast beef or canned tuna and less per ounce than cheddar cheese, she said. “It is more likely that the typically large amounts of carbohydrates in the meal provide the most contribution to sleepiness.”

Turkey’s growing popularity in recent years has meant that, unlike certain jolly old elves and their sleighs, it comes around more than once a year in many households. That’s not a bad thing. Turkey and other types of poultry are part of a healthy dietary pattern, according to federal dietary guidelines.

But not all turkey products are created equal, Champagne said. Fans of turkey sausage, turkey bacon and other processed varieties need to check the labels.

“Generally, all processed meat products, including turkey, contribute a significant amount of sodium,” she said. Higher sodium contributes to high blood pressure and risk of cardiovascular events. The American Heart Association recommends no more than 2,300 milligrams a day and an ideal limit of no more than 1,500 mg per day for most adults. The AHA’s newest guidance on a heart-healthy diet emphasizes choosing lean cuts of meat and poultry over processed forms.

Champagne said she eats ground turkey on occasion. “I always choose the lower-fat ones, which don’t have skin added, and I always check the sodium content as well.”

Healthy holiday eating is about more than turkey, of course. But Champagne’s verdict is that turkey fits nicely into a such a plan.

“Use portion control, and consider eating the meat without the skin, especially if you indulge on a portion larger than the recommended 3-ounce serving.”

If you have questions or comments about this story, please email [email protected].

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Is turkey healthy for you? Read this before you gobble any

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Turkey: Good for High Cholesterol? – Healthline

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Is turkey breast heart healthy? – Daily Delish

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Turkey: a healthy base of holiday meals – Harvard Health

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Frequently Asked Questions About is turkey breast heart healthy

If you have questions that need to be answered about the topic is turkey breast heart healthy, then this section may help you solve it.

Does turkey meat benefit those with heart disease?

Lean ground turkey, which is lower in saturated fat, is the better option if you’re trying to eat for a healthy heart; of course, you can still enjoy ground beef occasionally, but choosing lean ground turkey more frequently will benefit your heart in the long run.

Does eating turkey breast lower cholesterol?

In conclusion, turkey meat is a desirable choice for diets aiming to lower blood cholesterol levels because it has low levels of total lipid, cholesterol, and polyunsaturated fatty acids.

Is turkey breast healthy to eat?

Turkey is a great source of protein, rich in many vitamins and minerals, and is low-fat ? if you don’t eat the skin,” Champagne said. It’s rich in B-complex vitamins niacin, B6 and B12 and the essential nutrient choline

Which is healthier for your heart, chicken or turkey?

Both chicken and turkey are high in cholesterol, but despite being higher in fats, chicken is lower in cholesterol. The same 100g serving of turkey provides 109g of cholesterol, while chicken contains 88g of cholesterol. Turkey meat is lower in saturated fat content, as expected.

What kind of meat can someone who has heart disease eat?

Eat skinless poultry, very lean beef, lamb, veal, and pork, lentils, legumes, dried beans and peas, egg whites, and wild game; avoid prepared meats like sausage, frankfurters, and high-fat lunch meats; marbled meats; prime cuts of high-fat meats; duck; goose; and organ meats like kidneys and liver.

Is turkey safe for those who have high cholesterol?

For example, you can consider chicken or turkey breasts without skin; pork tenderloin; or beef round, sirloin, or tenderloin. Avoid highly processed meats (bacon, ham, lunchmeat, etc.). If you have high cholesterol, you should talk with your doctor about what you eat, including meat.

Is turkey heart-healthier than beef?

Turkey is typically lower in saturated fat than beef, so it may be a better choice for heart health. Ground beef and turkey are both nutritious meats that provide protein, fat, and a variety of vitamins and minerals.

Turkey breast or chicken breast: which is healthier?

The White Meat Turkey breast and chicken breast have similar amounts of calories, fat, and protein, with about 44 calories, 6 grams of protein, and 2 grams of fat per ounce for turkey breast and slightly more protein and slightly less fat for chicken breast, respectively.

Which meat shouldn’t heart patients eat?

Higher consumption of processed meat, unprocessed red meat, or poultry was linked to a slight increase in the risk of coronary heart disease, stroke, heart failure, and death from heart and circulatory disease, according to research published in JAMA Internal Medicine.

What foods make arteries clog with plaque?

According to a study published on August 13 in Science, eating foods high in saturated fat and choline—a nutrient found in red meat, eggs, and dairy products—increases the production of metabolites that form artery-clogging plaque.

What three foods do cardiologists advise against?

Dr. DeVane advises consumers to steer clear of foods with the words “trans,” “hydrogenated,” or “partially hydrogenated” on the label, which denote unhealthy fats. These ingredients are frequently found in commercially fried foods, donuts, cookies, and potato chips.

What breaks down artery plaque?

Natural methods such as diet, exercise, and stress reduction can “unclog” your arteries. If you smoke, quitting can also help reverse plaque.

What types of food widen arteries?

Adding foods like cruciferous vegetables, fish, berries, olive oil, oats, onions, greens, and beans to your diet may be a good way to prevent atherosclerosis, according to research, so you can lower your risk of developing clogged arteries.

What is the leading cause of artery blockage?

Consuming too much processed meat, such as bacon, jerky, ham, and sausages, can increase LDL or bad cholesterol levels, which can clog arteries with cholesterol buildup.

Is it possible to clean out artery plaque?

Medical intervention, consistent exercise, and dietary modifications can stabilize the plaque and prevent atherosclerosis from progressing, but they cannot cure it.

What cleans the artery plaque out of your body?

HDL is frequently referred to as good cholesterol because it helps remove cholesterol from plaques, whereas LDL particles deposit cholesterol into atherosclerotic plaques.

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