"Doctor, my cholesterol is a little high. Should I stop eating meat and fish completely?" This question is asked by many people in our country who are concerned about their cholesterol levels. Some people are afraid to stop eating meat altogether. But you don't really have to give up meat completely. The most important thing is to understand exactly what kind of meat you are eating, how much you are eating, and how you are cooking it, and make smart choices.
First of all, what is cholesterol?
Simply put, cholesterol is a type of fat found in our bodies. In fact, cholesterol is essential for many important functions in our bodies, such as building cells and producing certain hormones. But the problem is that it accumulates in excess in the body.
When we talk about cholesterol, we're talking about two main types, right?
1. "Good" cholesterol (HDL - High-Density Lipoprotein): This is like a cleaner for our blood vessels. It picks up unwanted bad cholesterol from all over the body and takes it to the liver to be excreted. So, increasing this is good for the body.
2. "Bad" cholesterol (LDL - Low-Density Lipoprotein): This is the problem. When this type increases, it builds up on the walls of our blood vessels, gradually clogging them. It's like rust building up inside a water pipe. If the arteries that carry blood to the heart become clogged in this way, you're at a much higher risk of developing serious diseases like heart attacks and strokes.
The foods we eat, especially foods high in animal fat, have a major impact on increasing the level of bad cholesterol (LDL). Since meat is an animal product, people with high cholesterol are advised to be especially careful about meat.
So, how do we choose meat wisely?
You can't eat meat because it contains cholesterol. The important thing is to choose lean meats and stay away from processed meats completely.
Think about what you want to choose and what you want to skip when you go to the store. You'll understand it easily when you look at this table .
| Best for eating (good choices) | Definitely reduce/stop (bad choices) |
|---|---|
| Skinless chicken (especially the breast portion) | All processed meats such as sausages, bacon, and ham |
| Skinless Turkey | Beef or pork chops that appear to be high in fat |
| Pork tenderloin | Organ meats (liver, kidney, brain, etc.) |
| Lean cuts of beef (beef round, sirloin) | Any type of deep-fried meat |
| Fish (especially salmon, sardines, mackerel, etc.) | Skin and visible fat layers with meat |
Remember, the most important thing is a balanced diet. Not just meat, everything you eat affects your cholesterol levels.
If you eat meat, definitely think about these things too!
In addition to choosing a good type of meat, you need to consider a few other things.
1. Portion Size
"Too much of a good thing is never good enough," they say. That saying applies here too. No matter how lean a meat you eat, if you eat too much at one time, it won't do you any good. The general recommendation is to eat no more than 140-150 grams (about 5 ounces) of cooked meat, poultry, or fish per day. An easy way to gauge this is to think of a piece of meat as the size of your palm or a deck of cards . It's best to talk to your doctor about this and get advice on the right amount for you.
2. Cooking Method
Many people in our country like to eat delicious food, so when cooking meat, they cook it with oil, coconut milk, or deep fry it. This is not good for someone with cholesterol.
- Good things to do: Grilling, Baking, Steaming/Boiling, Stir-frying.
- Things to reduce: Deep frying, cooking with too much coconut milk. It would be better if you could use low-fat milk instead of coconut milk.
3. Check the Label
If you buy packaged meat from the supermarket, make it a point to read the nutrition label . Pay attention to the amount of fat, saturated fat, and cholesterol it contains. Choose the one with the lowest fat content.
Don't just focus on meat, prioritize this too!
Meat isn't the only way to get protein. There are many other sources of protein that can help control cholesterol and are very good for the heart.
Fish - a best friend of the heart!
Even world-renowned organizations like the American Heart Association recommend eating fish at least two days a week. This is because some types of fish contain a special nutrient called `Omega-3 fatty acids` . These help greatly in lowering our bad cholesterol and reducing the risk of heart disease (`Coronary Artery Disease`).
- Fish rich in Omega-3: Salmon, Sardines, Tuna, Mackerel, Herring.
Other great protein options
In addition to meat and fish, add these things to your diet.
- Dried beans: lentils, chickpeas, green beans, kidney beans
- Nuts and seeds: cashews, peanuts, almonds (it is better to eat these without frying them in oil)
- Low-fat dairy products: Skim milk, yogurt
- Soy products: Tofu
Along with all this, eating a good amount of vegetables, fruits, whole grains (rice with lentils, atta flour), and exercising daily will go a long way in keeping your cholesterol levels healthy.
Take-Home Message
- Just because you have high cholesterol doesn't mean you have to stop eating meat completely. The important thing is to choose wisely.
- Avoid processed meats (like sausages and bacon) completely and choose lean meats like skinless chicken and lean beef .
- Be careful about how much you eat. Try not to eat more meat than the size of your palm in a day.
- Instead of deep frying, use healthier cooking methods like grilling, steaming, or baking.
- Include fish rich in Omega-3 at least two days a week. It's very good for your heart.
- Be sure to seek advice from your doctor or pharmacist about your diet and the appropriate amounts of food for you.
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